Mini-Circuits Workout (Full Body, Set of Dumbbells)

For many months now, it’s been pretty quiet here on the blog. A post here, a post there, sometimes with weeks in between. I’m really excited for that to change. I have a ton planned for 2018 and P&I will soon be back to a regular 3-5 posts each week. Woop woooop! I know a lot of us are in vacation mode this week and not checking blogs, but I’m sharing this mini-circuits workout anyway. Mainly because these leggings are only appropriate for a few more days and I need to get maximal wear out of them. 😉

Mini-Circuits Workout

EQUIPMENT I USED

• 10-lb dumbbells – you might want two sets of weights, a heavy and medium set (I wished I had a heavier pair during the first circuit)
• Exercise mat

This workout is broken up into three mini circuits. For each circuit, you’ll complete four sets of three exercises. You do each exercise for 30 seconds, back to back, and then rest for 15 seconds before starting the next set.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

CIRCUIT 1 – Core & Upper Body

• Row to Crossbody Crunch | In a plank position with a dumbbell in your right hand, row your right elbow up, bringing the weight to your armpit. Return it to the floor and crunch left knee across to your right elbow. Alternate sides each set.
• Rolling Crunches | For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular full-body crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, bend your knees into your chest at the same time as you crunch your torso off the floor. Slowly release back down onto your back and roll over to your left side for your next side v crunch.
• Windmill to Shoulder Press | Start in a standing position, feet a little wider than shoulder-width apart, dumbbell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down from the hips, keeping legs and the arm holding the weight straight (but don’t lock out the knees). Lightly touch the ground by your left foot with your left hand, keeping the weight perpendicular to the ground the whole time. Slowly rise back up to starting position. Do a shoulder press, lowering the weight and pressing it back up. Alternate sides each set.

CIRCUIT 2 – Legs & Glutes

• Low Squat to Side Lunge | Start in a low squat position with a weight at your shoulders. Staying low, lightly tap your left foot out wide into a side lunge then back to center. Alternate sides each set.
• Surrender Squats | Start by squatting down with weights held at shoulders. Step your right foot back behind you, planting the ball of the foot on the floor as you gently lower your knee to the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Bring your left foot forward (staying low), returning to your starting low squat position. Power up to stand. Switch your lead foot each rep.
• Popcorn Squats | Jump your feet out wide as you sink down in a squat, brining one hand to touch the floor. Hop back up brining feet together then immediately go back down bringing opposite hand to the floor. Continue, jumping as quickly as you can.

CIRCUIT 3 – Full Body

• Overhead Swing to Marching Plank | Start in a low sumo squat position with weight between your feet, toes angled outward. Swing the weight overhead, staying low in a squat. When you do this, make sure you’re engaged through the core, not letting your rib cage poke out. Bring weight back to floor and hands outside of it. Hop back into a plank position and march down to a forearm plank and back up to hands. Hop feet up wide and start from the top. When you do the march, alternate which is the lead hand.
• Torso Twist in Lunge | With right foot forward and left foot back, hold a low lunge position, front knee bent to 90 degrees and stacked over the ankle. Hold a dumbbell in both hands and outstretch arms at chest height. From here, twist torso, brining arms out over to the right. Return to center. Alternate sides each set.
• Squat Press | With one weight on each shoulder, squat down and drive up, doing a shoulder press at the top. Keep your core engaged as you do this so that you don’t arch into the low back too much.

WEARING | Terez leggings (old, but they have a similar holiday print in black) / ASICS zip-up / Adidas 24/7 training sneakers

Happy holidays, everyone! Enjoy this week with family.

xo Nicole

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