I loved this workout! It was fun and quick but also challenging ❤️

Heather

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written, or amplify/modify when necessary. 

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping the intensity high.

These circuits are using:
⚡️ Dumbbells

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

Get your glutes, hips, and hamstrings warmed up with bands.

- Position a band around your legs just above your knees
- With tension pulled out of the band, bend your knees and sit hips back
- Keep your back flat, knees tracking over toes, toes pointed 45°

Banded Squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward steps
- Keep your hips down and toes pointed forward

Forward/Backward band walk (knees)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Sit hips back and down for a squat
- Reverse back up to starting position

Banded good mornings to squat (Kang Squat)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded glute bridge with abduction

Hip-Circle Warmup

3 Rounds -- 45s Work // 15s Rest (work one exercise per 45s interval)

DB Glute Bridge
DB Russian Twist

- Lay on the floor with your legs bent
- Place kettlebell on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

6-min Buns & Abs

3 Rounds -- 45s Work // 15s Rest (work one exercise per 45s interval)

DB Overhead Sit-Up
DB Plank Pull-Through

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

12-min Intervals // FULL BODY

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12-min Intervals // FULL BODY

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More workouts from Leah Casciano

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