► Get the Full Sets & Reps for this Workout: https://bbcom.me/2pupCvM
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2ptq7Gp
► All Access 7-Day Free Trial: https://bbcom.me/2Wu0yBb
► Subscribe: http://bit.ly/2DK5lGD
Even when you’re short on time, you can still get in a great workout. Learn how to target your body in 30 minutes with this killer circuit workout video!
Building your dream physique—complete with stacked caps, round glutes, toned tris, and a tapered upper body—takes sweat, time, and devotion.
There are no secret substitutes for hard work and daily effort, but there are a lot of excuses for skipping a workout, from low energy to a lack of time. Guess what? If you can find 30 minutes in your day, you can build the body you want!
When you’re short on time but still want to get in a good sweat session, my killer total-body “work it” circuit is just what you need. You’ll train and develop every single body part in only half an hour. Even better: This circuit requires little to no equipment. You’ll only need yourself, a weight or two, and maybe a few bands.
We’re going to start with a warm-up, and then we’re going to move into three rounds of strength movements.
Let’s work it!
| Curtsy Lunge |
You could always hop on a treadmill to get warmed up, but curtsy lunges are a great alternative because they engage your entire body while giving you a chance to stretch out. Focus on elongating your limbs with each lunge.
| Jumping Jacks |
This round consists of four exercises. You’re going to go through all of them once, then pause for a brief rest. After resting, repeat the circuit for two more rounds.
The goal here is to keep moving, so don’t focus on the weight you’re using, the amount of time it takes you to finish, or how much rest you need. Just do what it takes, push yourself, and get it done!
| Around the World Lunge with Biceps Curl |
Start with a traditional lunge, going straight forward at 12 o’clock. Then, lunge at two o’clock, three o’clock, five o’clock, and then directly back to six o’clock.
That means you’ll do five lunges. To get to 15, you’ll just do three rounds on each leg, curling your weights at the bottom of each lunge.
| Bench Dip |
For bench dips, you really want to focus on form. Make sure your back is close to the bench—it should almost be scraping. Keep your arms tight to your body, and try to get your glutes to touch the ground.
Take breaks as needed. If you can’t finish all 15 reps right away, finish 8, take a couple of seconds, shake out your arms, and keep going. Form is the key to getting the nice shape that you’re look for.
| Dumbbell Push-Up with Single-Arm Row |
Step outside the realm of the traditional push-up with this modification! Be sure to get low on your push-up. On the row, bring your arm up and keep it close to your body. Then bring it down. Don’t worry about the amount of weight or number of reps you do. Focus on form.
| Mountain Climber |
The definition of a mountain climber is basic: Bring your knees in line with your chest while keeping your abs tight and sucked in at all times.
Make sure to keep a steady breath throughout the whole exercise.
| Plate Thruster |
Grab any size plate or, if you don’t have access, just hang on to a dumbbell. For this metabolic movement, you’ll move the weight up overhead and then bring it down.
Looking to make it more of a full-body movement? Jump up on your tip toes to help target your calves.
| Plate Curl and Press |
Keep your arms tight and close to your body, do a complete plate curl, and then press up. Make sure that you complete both movements—the rep and the press—with full range of motion.
=============================================
| Follow Us |
► Twitch: http://bit.ly/2q1dttE
► YouTube: http://bit.ly/1RSJFa4
► Facebook: http://on.fb.me/1lomhpr
► Instagram: http://bit.ly/1LzBxab
► Twitter: http://bit.ly/1RSJQlL
► Google+: http://bit.ly/1NRe8qu
► Pinterest: http://bit.ly/1OOZgY4
► Spotify: http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.