Posted on July 21, 2021 by Kate Halsall

This was my Wednesday circuit class last week. It proved to be a burner for all attendees so thought I’d share it with you. It’s a big all body blast!

Warm up

It’s always best to do a warm up with mobilisations and activations before starting to prevent injury. You can do your own or use my suggestions below:

20 seconds of each

  • Body weight squat, touch the floor, reach the sky
  • Quicksteps on the spot
  • Walkouts
  • Star Jumps
  • Downdog to lizard (foot to outside of hand) with twist away from knee
  • Spotty dogs
  • High knees
  • Lunge with twist towards the knee
  • Glute bridges

The Workout

Round 1:

The round is continuous, only resting at the end. Use weights for squats, lunges, bent over row (BOR) and chest press if you’re choosing that. Of course you can drop down to body weight for some of the exercises if you get too tired.

  1. 10 squats + 10 shuttle runs
  2. 10 squats + 10 press ups or floor chest press (chest) + 8 shuttle runs
  3. 10 squats + 10 chest + 10 glute bridges + 6 shuttle runs
  4. 10 squats + 10 chest + 10 glute bridges + 10 dumbbell (BOR) + 4 shuttle runs
  5. 10 squats + 10 chest + 10 glute bridges + 10 BOR + 10 lunges (forward or reverse) +2 shuttle runs

Round 2:

Abs: 30 seconds work 15 seconds rest x 2

  1. Ab cycles
  2. Deadbugs
  3. Plank with toe taps

Round 3:

Repeat round 1 but with the strength exercises in reverse.

  1. 10 lunges + 10 shuttles.
  2. 10 lunges + 10 BOR + 8 shuttles
  3. 10 lunges + 10 BOR + 10 glute bridges + 6 shuttles
  4. 10 lunges + 10 BOR + 10 glute bridges + 10 chest + 4 shuttles
  5. 10 lunges + 10 BOR + 10 glute bridges + 10 chest + 10 squat + 2 shuttles

Round 4:

Abs: 30 seconds work 15 seconds rest x 2

  1. Russian twists
  2. Hollow hold
  3. Flutter kicks

Extra fun:

We had a group of 4 people so we added an extra bit of ’fun’ after each abs round. The 1st person performs an exercise which is the timer whilst the others hold an exercise. The timer person swaps with the second whilst everyone continues to hold. They keep swapping and holding until the last person has been the timer.

  1. Timer = 10 squats. Hold = wall squat
  2. Timer = 5 burpees. Hold = plank
  3. Timer = 10 kettle bell swings. Hold = glute bridge static (hold in top position)

Let us know if you give it a go and tag us in your pictures @motive8_north. If you have not tried any of our classes, come and give one a go for FREE. Check our timetable here.