Home Workout – 30 Minute Circuit
Here’s a 30 minute circuit and it’s perfect for the outdoors 😊
The circuit is performed in a block format with exercises grouped together. I normally use a medicine ball & a small Pilates ball. For the purpose of this video, I’m showing you how you can use a football & pillow to improvise. The Pilates ball is also shown. I use this a lot in training – it’s a 12cm ball & I purchased online from McSport.
The Exercises ↙️
Complete 3 rounds of each group then move on to the next i.e. 1A & 1B x 3 times then move to group 2 & so on.
1A: Squat Taps x 30
1B: Lunge with Rotation x 15 each leg
2A: Ball Adductor Squeezes x 20
2B: Glute Bridge x 20
3A: Bird Dog x 15
3B: Donkey Kicks x 15 each leg
4A: Russian Twists x 20
4B: Controlled Mountain Climber x 20
4C: Alternating-hands Medicine Ball Pushup x 10
🔹Keep your core engaged throughout
🔹Posture – think shoulder blades down & back
🔹Lunges – If you don’t have a lot of strength and stability in your hips or knees, start out taking it easy with lunges. While you generally want your knees to be at a 90-degree angle in a deep lunge. You may need to do more shallow lunges until you build up your strength.
🔹On the adductor squeezes, squeeze tight, hold & release. This is a great one for working those inner thigh muscles.
🔹 Bird Dog – if your core feels weak, tap foot down instead of extending the leg out.
🔹 Donkey Kicks – squeeze ball tight by pressing calf into the ball. This is a great one for your hamstrings & glutes.
🔹 Russian Twists – adapt by leaving feet on the ground.
🔹 Mountain climbers – the ball creates a very unstable base so leave out if too difficult.
🔹 Push Ups – perform on your knees & make sure that the hand on the medicine ball is stable before lowering into the descent. Squeeze abs & glutes tight in this movement.
✅ Write the exercises on a piece of paper & stick it where visible
✅ Have your equipment
✅ Music on
Most importantly enjoy & please DM me if you have any queries 💪🔥