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Strength Circuit

19 min17 movesGet Bigger
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Circuit 1

  • Jumping Jacks & Arm Swings

    Jumping Jacks & Arm Swings

    120s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Jump your feet back together while lowering your arms to your sides.
    4. On the next rep, swing both arms across your chest and back out wide as your feet jump.
    5. Alternate between the overhead jack and the arm swing in a steady rhythm.

Circuit 2

2 rounds
  • Push-Ups

    Push-Ups

    60s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Dumbbell Squats

    Dumbbell Squats

    60s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Dumbbell Rows

    Dumbbell Rowsleft

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Dumbbell Rows

    Dumbbell Rowsright

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Lunges

    Lungesleft

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.
  • Lunges

    Lungesright

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.
  • Plank

    Plank

    60s / 30s

    How to do it
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.

Circuit 3

  • Cobra

    Cobra

    60s

    How to do it
    1. Lie face down with your legs extended and your hands under your shoulders.
    2. Press the tops of your feet and your hips into the mat.
    3. Inhale and gently lift your chest, peeling it off the floor.
    4. Keep your elbows bent and draw your shoulders down and back.
    5. Lengthen through the crown of your head and hold.
  • Child's Pose

    Child's Pose

    60s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.