All-in-one workouts
How to build strength, stamina, and flexibility anywhere
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Students need workouts that efficiently combine our multiple goals: strength, stamina, and flexibility. And we need quick, on-the-go options.
As a personal trainer (in addition, I’m studying exercise science and biology), I often meet people who are motivated to work out but are overwhelmed by the possibilities and confused about how to get started. That’s why I’ve designed three full-body circuit workouts for three different locations:
- Your gym
- Your bedroom or living room
- Your local park
Circuit training targets different muscle groups in turn. It doesn’t require rest between sets, so it enables sustained cardiovascular effort. These workouts are adaptable to your level of fitness. Wear comfortable, weather-appropriate clothing, and bring water. Hydration is important before, during, and after your workout. Now get going.
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In your gym
The great thing about working out in a fitness facility is all that equipment–more options! This workout includes exercises you might not have tried before.
Warm up
- Jog, walk, or row
- Windmills
- Squats
Workout
- Single dumbbell deadlift
- Single-arm supported row
- Seated low rows
- Split squats
Cool down
- Quadricep stretch
In your park
Shake up the routine and take your workouts outside into a nearby park or your backyard.
Warm up
- Jog or walk
- Standing knee-to-chest pulls
- Arm circles
Workout
- Split squats
- Incline pushups
- Tricep dips
- Split jumps
Cool down
- Supine knee-to-chest holds
In your room
Great news: You can get fit without ever setting foot inside a gym! This circuit workout will have you sweating and strengthening in no time.
Warm up
- Jumping jacks
- Quadricep stretch
- Crossed hamstring stretch
Workout
- Push ups
- Frog jumps
- Lunges
- Toe touches
Cool down
- Downward dog
- Upward dog
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