The holiday season may be right around the corner, but winter is yet to strike. So, be sure to take advantage of the brisk weather this fall and step outside for a full body burnout. 

Not sure where to start? 

For this workout, all you need is your body, a motivating playlist and a timer — no equipment necessary. 

However, if you are looking for an extra burn, and have resistance bands or weights on deck, feel free to put them to the test. 

Circuit Details 

This full-body workout is broken down into three sections. The first will target your upper body. The second will target your lower body. And you’ll finish things up with a core crushing session that will surely leave you sore in the morning. 

In each section, there are 3 exercises. Complete each exercise for 50 seconds, taking a 10 second break before you move on to the next. Work through each section 3 times, and take a 90 second break between each section. 

This means you’ll be completing each exercise 3 times. 

The entire circuit is 30 minutes from start to finish. 

Now, it’s time to get going: 

Full Body, Body Weight Workout 

Upper Body Section

Exercise 1: Inchworm with a push up

Start in your standing position. Bend at the waist and plant your hands on the floor. Walk your hands out until you reach your plank position. From here, do a pushup. If you need to modify, put your knees on the ground, do your pushup, and bring your knees back up to re-enter into your plank. Walk your hands back toward your feet and stand back up. Repeat until the timer goes off.  

Exercise 2: Lateral plank walk with side plank rotation 

Start in your plank position (on your hands). Move your right hand and right foot to the right at the same time. You’ll be in a wide stance. Then, move your left hand and left foot back toward your right side. At this point, you’ll have returned to your normal plank position. Repeat this movement to the right 2 more times. 

Next, remove your right hand from the floor and extend it toward the ceiling. While keeping your hips inline, rotate your chest to open toward the right. Once fully extended, return to your plank and repeat on the left. Do so until the timer rings. 

Exercise 3: Tricep dips 

Find an elevated surface. This may be a curb, bench or car bumper. Place your palms on the surface, with your fingers facing toward your body and your body facing away from the surface. Bend at the elbow until you reach an approximate 90 degree angle. Return to your starting position and repeat. 

Tip: the closer your feet are to your hips, the easier this exercise will be. The farther away your feet are/the straighter your legs, the greater the challenge. 

Lower Body Section

Exercise 1: Curtsy lunges 

Similar to a reverse lunge, the curtsey lunge will start in standing and is initiated by replanting your foot behind your body. 

Instead of extending your foot directly behind your body, slightly cross your reversing leg behind the opposite leg. 

So, if you are bringing your right leg back into the lunge, cross it slightly behind your left leg and bend as you would — mimicking a curtsey.  

Exercise 2: Around the world jump squats 

Identify an invisible square around your body. Enter into your jump squat. This time, when you explode up, rotate your body 90 degrees and to the right while you are in the air. Continue to rotate 90 degrees and to the right during each jump until you are facing the side you started at. Complete the movements again, but this time, rotate 90 degrees and to the left during each jump. 

Exercise 3: Sumo squats with calf raises 

Start with your feet planted on the outside of your hips and slightly angled toward the outside of your body. Squat, pushing your knees out toward your heels as you lower your hips down. As you squeeze back up to standing, finish the movement with a calf raise. Lower your heels back to the ground and repeat. 

Core Section

Exercise 1: Russian twists 

Sit down on the floor and enter into a v-shaped position. With your upper body tilted slightly back and your core engaged, lift your feet slightly off the ground as your knees remain bent. Grip your hands together and begin to twist at the core. Move your hands from one side of your body to the other. You will feel this in your obliques. If the intensity is too much for you, place your feet on the ground and execute the movement as described. 

Exercise 2: High plank bird dog 

Enter into your high plank position. With your core tight, slowly lift one arm — fully extended in front of you until it is parallel to the ground. Once stable, lift the opposite heel off the ground and straight toward the ceiling. Your leg will remain fully extended throughout the movement. For the more advanced folk, you can lift your arm and opposite leg simultaneously. Return to your high plank and repeat on the opposite side.

Exercise 3: Six-inch hold 

Lay on your back and tuck your hands slightly underneath your backside. Slightly crunch up, elevating your shoulders off of the ground. As you keep your legs straight out, raise your feet up off the ground by 6 inches. Engage your core and maintain this position the entirety of the 50 second round. 

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