20 Minute At-Home Full Body Circuit

7.3.17 / Comment
 

“Each morning we are born again. What we do today is what matters the most” – Buddha

Motivation Monday

Are you struggling to find time to workout? We have the solution for you! Even though we can all agree that exercise is important for our health, we have all had those moments where going to the gym sounds dreadful, exhausting, and time-consuming. Thankfully, you don’t always have to have a gym membership to get your sweat on; bodyweight exercises are just as sweat-inducing and heart pumping as other weight-related exercises. So, to save on time and inconveniences, we have compiled three easy exercises that you can do at home to help build muscle tone and increase your cardiovascular rate. The best part is that this routine requires no equipment and can easily be completed in less than 20 minutes. This routine leaves you with no excuse to skip out on your daily sweat session!

The Circuit Flow:

POSITION ONE – Plank position for for 30 seconds

Rest for 15 seconds

POSITION TWO: Jump rope for 90 seconds

Rest 30 seconds

POSITION THREE: Superman position 45 seconds

Rest 15 seconds

REPEAT full circuit 2 additional times.

See below for more details.


 

Image Source: © Oliophotography

Position One:

Plank 

What does it target? Strengthens abdominals, glutes, quads, and shoulders.

 How to do it? Elbows should be placed under your shoulders and feet should be together. Hold yourself up in this position while keeping the back straight.

How long? Stay in plank position for 30 seconds. Rest for 15 seconds.

Reminder: When performing planks, remember to keep breathing. Take this time to become more aware of your breaths and focus on breathing deeper.

Beginner tip: Beginners can modify this exercise by dropping to their knees.

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Postion Two:

Jump Rope

What does it target? Strengthens the legs and cardiovascular system.

How to do it? Having the correct jump rope length is key to this exercise. Ideally, the rope should reach just up to your shoulders when folded in half. Hold the ends of the rope in your heads. Extend your hands and forearms approximately a foot away from your body. Position your feet so the rope is behind your heels. Use your wrists to whip the rope over your head and jump!

How long? Jump for 90 seconds. Rest for 30 seconds.

Reminder: 

Don’t have a jump rope handy?No problem! You can still perform this exercise. Move your wrists in a circular motion as you would with a real jump rope and jump away! If you’re looking for more of a challenge, add ankle weights!

superman-exerciseImage Source: © Fizkes

Position Three:

Superman

What does it target? Strengthens the back, buttocks, hips, and shoulders

How to do it? Lay flat on your stomach on an even surface. Extend your arms out in front of your head with the palms facing down. Simultaneously lift the arms & legs, holding for the allotted period of time.

How long? Hold the Superman for 45 seconds and rest for 15 secs.

Reminder: Take this time to acknowledge why you are performing this workout. Remind yourself that every rep is making your body stronger.

Beginner tip: Having trouble keeping both legs and arms up at once? Modify this exercise by lifting up one arm and the opposite leg. ( ie Left arm and right leg)

Repeat Circuit

Repeat this circuit twice more, for a total of three times, taking a 2 minute break in between each circuit. The goal of this circuit is to get an effective workout that gets your heart pumping in under 20 minutes. This can be done before work, after work, on your lunch break, before bed or wherever you can find time. This circuit can be done at home, at the office, outside or even when you are traveling! These exercises require little to no equipment and not large amounts of space! Our goal is to make moving around and exercising easy and accessible for people of all lifestyles. Check back every week for a Monday Morning Reminder to Move More!

Post-Workout

It’s important to refuel your body after a workout with protein and carbohydrates. Don’t forget that we have many different healthy recipes on the blog! Here are a few prominent post-workout meals that we think would be great after this workout!

For Early Morning Workouts:

The following recipes would be great, healthy breakfast options that can be prepared and set up the night before!

granola-cups-2

Almond Granola Cups

Freekeh Skyr Parfaits

Vegan Chunky Monkey Overnight Oats

Vegan Strawberry Banana Smoothie

Nordic Eggs Benedict

For Pre-Dinner Workouts:

These are great meals to eat for lunch or dinner after this circuit workout!

chickpea-zoodle-salad-2

Chickpea and Sorghum Vegetable Bowl

Simple Black Bean Burgers

Blended Portobello Hamburger

Grilled Chicken Sorghum Spiralized Vegetable Salad

Slow Cooker Chicken Enchiladas with Black Beans

Freekeh and Black Bean Salad with Lime Cilantro Dressing

Tandori Chicken Thighs

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