At Home Full Body Circuit Workout – Part I: Leg Strength and Conditioning Focus

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When your days are busy and time is limited, a full body circuit workout is a great way to organize your time and deliver a results-driven session! In this two-part series, I am going to show you a couple of my go-to full body circuit workouts – perfect for when I am pressed for time and can’t get to the gym. 

In under 30 minutes, you will squat, lunge, jump, crunch and skip yourself into a fitness euphoria, all from the comfort of your own home.

I will also introduce you to the bodyweight squat, an excellent compound movement that activates multiple muscles throughout the body from your legs and back to your core.

So, grab a mat or towel and your water bottle and let’s get moving with part 1 of our full body circuit workout.

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3/5
  • Est. Calories Burned: 220 Calories

Workout Summary:

Warm-Up Sequence (x1)

Bird Dogs (8 per side)
Center Plank (30-60 seconds)
Glute Bridge (10 reps)
McGill Crunch (8 per side)
Squat Inner Toe Touch (10 reps)

Strength Sequence (x3)

Body Weight Squat (10 reps)
Reverse Lunge (5 per side)

Circuit Sequence (x3)

Wall Sits (10 reps)
Tuck Jump (10 reps)
Bicycle Crunch (30 seconds)
Rope Skips (20 reps)

Cool Down Sequence (x1)

Jog in Place (3 min)
Stretch (60 seconds)

Exercise Instructions

Warm-Up Sequence (x1)

Bird Dogs (8 per side)

Step 1: Start on the floor with your hands and knees in a tabletop position.
Step 2: Pull your shoulders down towards your back to engage your core.
Step 3: While reaching out with your right hand, kick back with your left leg until both are fully extended.
Step 4: After a brief pause bring both arm and leg back to the starting position.
Step 5: Alternate hands and legs until the reps have been completed.

Center Plank (30-60 sec)

Center Plank

Step 1: Lie down on your belly with elbows bent 90 degrees and on the floor and palms facing down.
Step 2: Lift your hips off the floor and squeeze your glutes and hold this position for the listed duration of time.

Glute Bride (10 reps)

Glute Bridge

Step 1: Lie on your back and in a bent-knee position with your feet flat on the floor.
Step 2: Push through your feet and raise your hips towards the ceiling. Be sure to squeeze your glutes and hold for a 1-second pause.
Step 3: Slowly lower your hips back towards the floor and lightly tap before performing another rep.

McGill Crunch (8 per side)

McGill Crunch

Step 1: Lie on your back and bring your right foot as close your glutes as possible.
Step 2: Extended your left leg out until fully straight and lying flat on the floor.
Step 3: Place your fingertips on the bottom of your chest and push the elbows forward.
Step 4: Tuck your chin to your chest and perform a crunch.
Step 5: Repeat the sequence and then alternate legs until all reps are completed.

Squat Inner Toe Touch (10 reps)

Squat Inner Toe Touch


Step 1: Stand with your feet just outside hip-width and your arms straight and positioned inside your hips and feet.
Step 2: Push your knees out and lower yourself towards the floor in a squatting position.
Step 3: As you reach the bottom of the squat your fingertips should touch the floor on the inside of your feet.
Step 4: Push through your legs and glutes until you reach the starting position and complete the sequence again.

Strength Sequence (x3)

Body Weight Squat (10 reps)

Body Weight Squat

Step 1: Stand with your feet shoulder-width apart and turn your toes slightly outward.
Step 2: Extend your arms in front of you.
Step 3: Pull your shoulders down towards your back while pushing your chest out.
Step 4: Initiate the squat by pushing the knees out and guide yourself down as far as your mobility will allow.
Step 5: Once at the bottom portion of the squat hold for a brief pause before returning to the starting position.

Reverse Lunge (5 per side)

Reverse Lunge

Step 1: Stand with your feet together in the starting position.
Step 2: Go into a lunge position by reaching back with your right foot.
Step 3: Lower your self straight down as far as your mobility will allow with the goal of tapping your knee to the floor.
Step 4: Once at the bottom push yourself back up and bring your foot back into the starting position.
Step 5: Complete the same sequence with your left foot and knee and alternate until all reps are completed.

Circuit Sequence (x3)

Wall Sit (10 reps)

Wall Sit

Step 1: Start with your back flat against a wall.
Step 2: While keeping your feet flat on the floor, lower your body until your legs make a 90-degree angle.
Step 3: Hold this position for the desired time.

Tuck Jumps (10 reps)

Tuck Jumps

Step 1: Stand with your feet shoulder-width apart and your feet and knees pointed straight ahead.
Step 2: Initiate a chair squat and guide yourself down as if sitting in a chair while pulling your arms back.
Step 3: Jump up, rotating your arms to extend in front of you, and bring both knees toward your chest.
Step 4: Land softly and check that your feet and knees are pointed straight ahead.
Step 5: Repeat the sequence until all reps have been completed.

Bicycle Crunch (30 sec)

Bicycle Crunch

Step 1: Lie flat on your back and place both hands behind your head.
Step 2: Raise both legs off the floor about 2 inches and bend the right knee towards your chest and fully extend the left leg.
Step 3: As your right knee come to your chest twist and touch your left elbow to the right knee.
Step 4: Alternate the pattern of right knee-left elbow to left knee-right elbow. Keep a consistent pace until time is completed.

Rope Skips (20 sec)

Rope Skips

Step 1: Simulate a rope skip, by quickly doing short hops on the balls of your feet.

Cool Down Sequence (x1)

Jog in Place (3 min)

Jog in Place

Step 1: Simulate a light jog, bringing your feet slightly up while remaining stationary.

Stretch (60 sec)

Stretch

Nutriology Hacks

  • Strengthen Your Base – Squats are one of the best exercises to strengthen your base, activating multiple muscles throughout the body and providing support for all of the functional movements you make throughout life – sitting, standing, and most importantly, using the bathroom.
  • Circulating – A full body circuit workout is a great way to elevate the heart rate, allowing the blood to efficiently circulate throughout the body and improving multiple things from muscle growth to removing toxins from the body.
  • Warming Up – Taking a few minutes to warm up before your workout is essential in getting you ready and preventing injuries.  The best warm-ups mimic the movements you will perform during the workout allowing the muscle to prepare for activation.

Written by the Nutriology Fitness Team

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