This strength-focussed workout lasts 30 minutes, though feel free to cut it in half! It got a little tedious and repetitive for my liking, but my muscles were definitely fatigued by the end. Set your timer for 36 rounds of 40 seconds exercise, 10 seconds rest:
Complete the circuit SIX times:
Hit the Decks: 13, 12, 12, 10, 10, 10
Plank Slides: 8, 7, 7, 10, 9, 9
Lunge and Tricep Extension: 11, 11, 9, 11, 8, 10
Halo: 11, 12, 12, 10, 11, 11
Hip Thrust: 13, 14, 13, 15, 15, 15
Wood Chopper: 10, 10, 10, 12, 12, 11
Hit the Decks: Stand with a wide stance. Take six quick steps running in place. Squat down, put your hands on the floor, jump your feet back into plank position, then back in. Stand up. This is one rep. Watch Funk Roberts do this here:
Plank Slide: Place a folded towel under your feet and get into plank position. Slide your feet forward, keeping your legs as straight as possible, until you are in a pike position. Slide back out into plank. This is one rep.
Alternatively, you can do plank walk outs. Being in standing position. Keeping legs as straight as possible, bend over and put your hands on the floor. Walk your hands out until you are in plank position. Walk back in and stand up. This is one rep.
Lunge and Tricep Extension: Begin in a split stance and lunge straight down. Hold a weight on either end with both hands, elbows raised above your head and arms bent behind you. As you lift your hips straight up, unbend the arms so that the weight is above your head. Lunge back down, bending the arms. This is one rep.
Perform the Lunge and Tricep Extension with the legs in the opposite position when you repeat the circuit.
Halo: Get into a half squat. Hold a dumbbell with one hand on each end. Keeping hold of it the entire time, rotate your arms so that the dumbbell orbits your head counter-clockwise. Each rotation is one rep. For the next circuit, rotate clockwise. Watch Marianne do this with a kettlebell here:
Hip Thrust: You'll need two pieces of sturdy furniture. You will be laying belly up. Your upper back is supported by one piece of furniture, with arms stretched out to your sides also resting on the furniture. Your left leg is bent and left foot on another piece of furniture. Keeping your right leg bent and free, scoop it down and then up high so your shin is parallel to the ceiling. Watch the video to see the movement, though I did have to compensate since my furniture wasn't high enough. :) For the next circuit, perform the thrust with the right foot stationary and the left leg scooping down and up. Please note that I incorrectly labelled this "single glute raise" in the video. Watch another method here:
Wood Chop: Stand with knees slightly bent, feet in a slightly wide stance. Hold one dumbbell with two hands. Bring it above your right shoulder, almost like a baseball bat. Swing it (but in a controlled manner) across your body diagonally towards the outside of your left calf. Simultaneously, pivot on your right foot so your right leg rotates inwards. Reverse the movement to bring the dumbbell above your right shoulder again. This is one rep. For the next circuit, perform the wood chop on the opposite side, chopping from the left shoulder to the right calf. Here is a good demonstration:
Try it! You might like it! :)