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Circuit Training Goes Old School for a Total-Body Burn

You may recognize Jennifer Forrester as one-half of @twobadbodies, the superstar fitness duo that consistently served up incredibly in sync partner workouts in 15 seconds or less. Now, the personal trainer and former University of Washington Track & Field member is going solo, and turning the city of Seattle into her own personal gym—to our benefit, of course. 

Since moving over to her personal Instagram, Forrester has been blowing up our feed with daily fitness inspiration, from motivational quotes to healthy fuel to new takes on old moves—she has a knack for making even plain ol' pushups look fresh, thanks to her on-point form and do-anywhere mentality (the picturesque backdrops don't hurt, either). In the spirit of making the most of our summer workouts, we tapped Forrester for her best no-equipment moves that can just as easily be done on the beach as they can the street. 

How it works: Perform these as a circuit, doing as many reps as possible in 30 seconds, with little rest between exercises. After the last exercise rest for two minutes and then repeat the entire circuit two more times.

Total Time: up to 30 minutes

You will need: Cones

1. Squat Pushup

A.

Start by squatting down and placing hands on floor.

B.

Explosively jump legs back, landing in a full plank position.

C.

Perform one pushup on toes.

D.

Jump legs back into squat position, making sure to keep hands flat on ground. That’s one rep. Alternate between the two movements.

Sets:

1

Reps:

AMRAP for 30 seconds

2. Plank Jacks

A.

Start in a pushup plank position with feet together.

B.

Jump feet apart, lightly landing on the toes. Jump feet back together into plank position. That’s one rep.

Sets:

1

Reps:

AMRAP for 30 seconds

3. Pulse Jump Squat

A.

Start by squatting down until hips are almost parallel with the ground.

B.

Hold at the bottom and pulse a few inches up and down twice.

C.

Jump up and land softly in the starting squat position. That’s one rep.

Sets:

1

Reps:

AMRAP for 30 seconds

4. Pushup Rotation

A.

Start in a plank position.

B.

Lower down towards ground and push back up.

C.

Rotate upper body and extend right arm upwards.

D.

Return to plank then rotate upper body and extend left arm upwards. That’s one rep.

Sets:

1

Reps:

AMRAP for 30 seconds

5. High Knees

A.

Stand in place with feet hip-width apart. Drive left knee toward chest and quickly place it back on the ground.

B.

Follow immediately by driving right knee toward chest. Continue to alternate knees as quickly as possible.

Sets:

1

Reps:

AMRAP for 30 seconds

6. Mountain Climbers

A.

Assume a pushup position with straight arms so hands are directly under chest, shoulder-width apart. Body should form a straight line from shoulders to ankles. Lift right foot off floor and raise knee toward chest.

B.

Return to the starting position and repeat with left leg. That’s one rep.

Sets:

1

Reps:

AMRAP for 30 seconds

7. Lateral Jumps

A.

Stand next to a cone or another object that you can jump over.

B.

Jump sideways to the opposite side of the cone.

C.

Upon landing, immediately jump to the other side. Try to make the jumps as quickly as possible.

Sets:

1

Reps:

AMRAP for 30 seconds

8. Hip Bridge

A.

Lie face up on floor with knees bent and feet flat on the floor.

B.

Raise hips so body forms a straight line from shoulders to knees. Pause in the up position, then lower your body back to the starting position. That’s one rep.

Sets:

1

Reps:

AMRAP for 30 seconds

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