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Most Challenging Program Yet? FB Fit Round 4 is Here!

No Equipment Total Body Strength Circuit Moderate Intensity Workout With Core Finisher

21 Min • Total Body • Energizing
  • View on YouTube
    • Training Type Strength Training
    • Equipment Mat
    • Membership Free

    Overview

    This short bodyweight strength routine is rated as a level 3, but there is still a bit of spiciness included throughout the workout that could make it feel like a level 4. All exercises are a variation of straightforward moves, increasing both the physical and mental challenge of the routine. Because you’re only completing the main circuit twice and the work intervals are relatively short (30 seconds), use the first round of the circuit to fine tune your form so that by the second round you seamlessly transition from one exercise to the next and increase your completed reps (move with intention!).



    Fun for days when you’re short on time, this routine is also a great option for days when you want a little push during your workout but don’t want to feel annihilated at the end of your movement session. Your training regimen should include workouts that don’t necessarily have a direct link to a performance goal but are workouts you keep in your repertoire because you either enjoy them and/or need options for those days when you don’t want to complete your scheduled workout. Rather than omitting movement altogether, you still get in an activity and the opportunity to moderately challenge your body. The challenge of this workout is to maintain the mindset that each working interval is manageable. Optimize your time during this workout by trying to fill each interval with movement — even if that movement includes alternating between modifications/options.

    If you have wrist and/or shoulder concerns for the finisher, below are a couple alternatives you might try instead of the listed exercises:

    • Full Plank: Spider-Man = Single-Leg V-Ups
    • Forearm Plank: Leg Lifts = Glute Bridge March (lift one leg at a time)

    You can also complete your planks from a stable, inclined surface. Dropping to your knees is also another option for either move, but just keep in mind that you will also have to alter your range of motion for each exercise.

    Enjoy the brevity of this routine! The workout will fly by and the level of intensity truly depends on your approach to each exercise, your current fitness level, and what other activities you’ve completed days prior to the routine (degree of muscle soreness). Regardless, this is one of those workouts that’s a fun way to move your body simply for the sake of movement.  

    Have fun!

    Workout:
    Warm-Up: 30 sec per exercise, no rest between exercises (4:00)
    -Hip Openers (alternating)
    -1/2-Pulse Squats (hands behind head)
    -Inchworm + Shoulder Taps
    -Full Plank
    -Forward Lunges + Overhead Reach (alternating)  
    -Lateral Shuffle (mid-tempo)
    -Jump Rope
    -Top Half Squat Jumps (stay within top half of range of motion)

    Main Circuit: 30 sec on / 10 sec off / 2 rounds (water break after round 1) (4:00)
    -Pulsing Lateral Squats
    -Forward Lunge + Clap – R
    -Forward Lunge + Clap – L
    -Hand Release Push-Ups + Back Extension
    -Full Plank: Shoulder Taps
    -Upright Bicycle

    ***Water Break*** (after round 1 of the Main Circuit, repeat the Main Circuit again after the break)

    Plank/Core Ladder-Up Finisher: 2:00 (start at 2 reps and add on by reps of 2)
    -Full Plank: Spider-Man (reps total)
    -Forearm Plank: Leg Lifts (reps total)
    (Complete an Up-Down to transition from full to forearm plank and vice versa)

    Cool-Down: approx. 30 sec per stretch (approx. 4:00)
    -Child’s Pose
    -Cat-Cow Stretch
    -Half Pigeon Pose – R
    -Half Pigeon Pose – L
    -Overhead Triceps Stretch – R (seated)
    -Overhead Triceps Stretch – L (seated)
    -Chest Opener Stretch
    -Hug the Tree