3 Full-Body Circuit Workouts for Beginners

Tone and Strengthen Your Entire Body with These 3 Circuit Training Exercises, Each in 20 Minutes or Less. (No Gym Membership Required!)

 

Are you looking for a way to get leaner, more defined muscles? Circuit training is a fun and convenient way to add simple muscle strengthening exercises to your cardiovascular workout routines. 
 
Begin by making a plan and sticking to it. Here are some simple tips to keep yourself on track and see fast results:
  1. Plan your schedule to allow for at least 20 minutes, 3 days a week of circuit workouts.
  2. Are you lucky enough to live by the beach? Or perhaps a park? Switch up your workout location to keep things interesting.
  3. Find a workout buddy. If you have someone other than yourself to hold you accountable, you may be less likely to skip workouts.
  4. As each workout becomes easier, increase the number of rounds and/or repetitions.
  5. Don’t forget to adequately stretch and warm up to prevent stiffness and muscle injuries. This is especially important if you’re working out first thing in the morning.

 

Workout #1 (3 Rounds)

Crunches San Diego Beach Fitness Challenge1

15 CRUNCHES

Muscles Worked: Front and sides of your torso (rectus abdominis, obliques).

Starting Position: Begin flat on your back with your knees bent and your feet flat on the floor. Place your hands very lightly on each side of your head. Do not lock your fingers behind your head.

Movement 1: Using only your core, roll your shoulders forward off the ground. Raise approximately 4 inches, tighten abs and hold for 1-3 seconds.

Movement 2: Roll back shoulders back to the floor slowly.

  Beach Mountain Climbers

20 MOUNTAIN CLIMBERS

Muscles Worked: Lower back, abdominals, glutes.

Starting Position: Begin in push up position, with your hands approximately shoulder-width apart. Keep your spine and legs as straight as possible.

Movement 1: Lift right foot off the floor and slowly move right knee towards your chest. Return right leg to starting position.

Movement 2: Lift left foot off the floor and slowly move left knee towards your chest. Return left leg to starting position.

  Beach Plank With Leg Lift

5 HIGH PLANKS WITH LEG LIFTS

Muscles Worked: Core (abdominal, lower back, hips), shoulders, glutes. A high plank is identical to an ordinary elbow plank, except for the fact that your arms are extended and your elbows are locked at a 90-degree angle. 

Starting Position: Begin by lying face down with your toes tucked into the floor. Place your palms on either side of your shoulders. Raise your torso off the floor. Your legs, torso, neck and head should be horizontally aligned.

Movement 1: From the high plank position, tighten your core and lift your right foot. Hold for 60 seconds. Return right leg to starting position.

Movement 2: From the high plank position, tighten your core and lift your left foot. Hold for 60 seconds. Return left leg to starting position.

Workout #2 (4 Rounds)

Beach Lunges

12 LUNGES

Muscles Worked: Quadriceps

Starting Position: Standing. Your feet should be flat on the ground, shoulder-width apart.

Movement 1: Take one large step forward with your right leg, then drop your right knee as close to the floor as possible. Hold for two seconds and return to starting position.

Movement 2: Take one large step forward with your left leg, then drop your left knee as close to the floor as possible. Hold for two seconds and return to starting position.

Beach Sit Ups

15 SIT UPS

Muscles Worked: Abdominals

Starting Position: Begin by lying flat on your back with your knees bent and your feet flat on the ground. Place your hands very lightly on each side of your head. Do not lock your fingers behind your head.

Movement 1: Using only your core, roll your torso forward off the floor. Raise your torso and bring your chest toward your knees. Tighten abs and hold for 1 second.

Movement 2: Roll shoulders back to the floor slowly. Concentrate on using your core muscles to complete all movements, and refrain from resting your weight in your hands.

Beach Mountain Climber Twists

8 MOUNTAIN CLIMBER TWISTS

Muscles Worked: Lower back, abdominals, glutes.

Starting Position: Begin in push up position, with your hands approximately shoulder-width apart. Do not arch your back; make sure it is as straight as possible.

Movement 1: Lift right foot off the floor and slowly move right knee towards your left hip. Return right leg to starting position.

Movement 2: Lift left foot off the floor and slowly move left knee towards your right hip. Return left leg to starting position.

Workout #3 (5 Rounds)

 Burpees San Diego Beach Fitness Challenge

5 BURPEES

Muscles Worked: Full body

Starting Position: Begin by standing with your feet positioned shoulder-width apart.

Movement 1: Drop down into a squat position, and place your hands flat on the ground in front of you. Kick feet backwards while lowering into a push up.

Movement 2: Push up and bring your feet back into a squat position. Jump straight up and extend your arms straight in the air. Return to starting position.

Beach Side Bends

1:00 Side Bends

Muscles Worked: Stretch and balance exercise

Starting Position: Begin by standing with your feet positioned wide and your hands resting at your hips.

Movement 1: Release your right arm from your right hip, extend it away from your body and up and over your head. Reach as far to the left as possible and hold for 30 seconds. Return to starting position.

Movement 2: Release your left arm from your left hip, extend it away from your body and up and over your head. Reach as far to the right as possible and hold for 30 seconds. Return to starting position.

 Squats San Diego Beach Fitness Challenge1

8 SQUATS

Muscles Worked: Quadriceps, calves, hamstrings, glutes

Starting Position: Begin by standing, feet positioned shoulder-length apart with your arms resting at your hips.

Movement 1: Tighten your core and keep your spine, neck and head straight. Bend your knees to drop your behind as far to the ground as possible. Hold for two seconds.

Movement 2: While keeping your core engaged, return to starting position.

Additional Links: Top Hiking Trails in San Diego County Step it Up: Best Places to Run Stairs in San Diego

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