Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the entire circuit 3 to 4 times for a complete workout.
The 6-Move Circuit
- 1. Bodyweight Squats (Lower Body): Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up, then drive through your heels to stand.
- 2. Push-Ups (Upper Body Push): Start in a plank position with hands slightly wider than shoulder-width. Lower your chest to the floor keeping your core tight, then push back up. (Drop to your knees if needed).
- 3. Reverse Lunges (Lower Body / Balance): Step backward with your right foot and lower your hips until your back knee is just above the floor and your front thigh is parallel to the ground. Return to start and switch legs.
- 4. Pike Push-Ups or Baseline Inverted Rows (Upper Body Vertical Push/Pull): Start in a downward dog position (hips high in the air, body forming an inverted V). Lower the top of your head toward the floor between your hands, then press back up to target the shoulders.
- 5. Glute Bridges (Posterior Chain): Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- 6. Plank Shoulder Taps (Core / Stability): Hold a strong push-up plank position. Keeping your hips as still as possible, lift your right hand to tap your left shoulder, return it to the floor, and then tap your right shoulder with your left hand.