“Functional Circuits” is the name I’m now using for the workouts I’ve been posting a bunch of since quarantine started. (3-4 exercises in a circuit, 30 seconds each, rest 30 seconds.) Hopefully it’ll be easier to find them this way!I personally love the format and think you will, too! Today’s functional circuits class is bodyweight only, and is low impact (no jumping exercises).
Warm up and cool down are included for a 45-minute class (it’s 30 mins of circuit work). If you like it, consider becoming a Patreon member! By doing so, you’ll get access to more workout classes. 🙂
Functional Circuits Class (45 Mins)
In this class, we start with a guided warm up, focusing on mobility and (low impact) dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.
In Circuits 1 & 3, we’ll do some unilateral work, so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 2, we’ll complete 3 sets. Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.
Workout Breakdown
See times in parentheses in the above video to jump to that section.
Warm Up & Mobility (2:22)
Functional Circuit Work (10:16)
Circuit 1
- SL Hip Hinge + Rotation
- Offset Squat Pulse – Sumo Pulse
- Lunge, Low Squat, Lunge, Knee Drive
- Split Lunge Pulse – DL Hinge
Circuit 2
- Calf Raise Squats
- Bird-Dog in Bear Plank
- Blast Off Push Ups
- Prone Heel Squeeze
Circuit 3
- Tri Dip x2 Rev Tabletop
- Ab Curl Low – High
- Kneeling Side Plank Lifts
- Side Plank Crunch – Kick
Cool Down & Stretch (40:17)
If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!
xo Nicole
