Written and Programmed by Celeste Chandler, CPT, IFBB Wellness Pro
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Looking for that perfect combination of controlled explosive movements that deliver your daily dopamine fix within 20 minutes? This is it! I love this quick workout because I always feel charged and ready to take on my day when I incorporate it into my routine (ideally a few times per week). It’s a full body workout that gets your mind and muscles moving, with minimal equipment, helping you spring forward.
THE WORKOUT
This circuit keeps your energy up as you move from one exercise to the next quickly. Complete all 5 exercises back-to-back and then take a 60 second break before doing the circuit again. The goal is to do 10-15 reps (as specified for each exercise), and repeat the circuit 3-4 times.
EQUIPMENT NEEDED
Kettlebell, Dumbells, and a Yoga Mat
Bent Over Row to Rear Lunge
Focus: Back, Shoulders, Legs & Glutes
EXPERT TIP: Keep a neutral spine, maintain stabilized knee positions, and do not lock out your elbows. If you want to level up, increase the weight of the dumbbells.
Start with your feet shoulder width apart, holding a dumbbell in each hand. Hinge at the hips while keeping a neutral spine until you are parallel with the floor and align the dumbbells with your shoulders (hanging just above the ground) (A). Lift the dumbbells towards your hips while contracting your lats (B) and then re-align them with your shoulders (hanging just above the ground). Swing the dumbbells forward (keeping them in line with your shoulders) until you are in an upright position. Simultaneously, step back into a reverse lunge and hold that stance for 1-2 seconds (C). Repeat 10-15 times with the same leg before switching to the other.
Kettlebell Snatch
Focus: Shoulders, Core & Legs
EXPERT TIP: Keep a neutral spine, engage your core, maintain ‘soft’ elbows to avoid too much tension on the arms, and utilize the momentum of the kettlebell. Level up with heavier but still manageable kettlebells.
Start with your feet wider than shoulder width apart (slightly pointing outward) while holding the kettlebell with one hand between your legs. Swing the kettlebell back between your legs (A). Pull the kettlebell forward (B) and use the momentum to swing the kettlebell right up into a shoulder press (C). Reset and perform 10 times with each arm.
Cross-Body Dumbbell Clean
Focus: Back, Shoulders & Legs
EXPERT TIP: Keep a neutral spine, maintain soft elbows and knees. Level up by choosing a heavier dumbbell, or perform 12-15 reps per side.
Start in a lunge with the dumbbell held closely to the foot that is in front (A). Pull the dumbbell as if you are doing a one arm row, start to pivot your feet in the opposite direction while swinging the dumbbell into a shoulder press position. Drive the dumbbell
over your head (B). You should be facing the opposite way of which you started. Reset and repeat 10 reps on each side.
Kneel-to-Squat Jumps
Focus: Legs & Glutes
EXPERT TIP: Make sure that your feet are placed firmly on the ground while you are in your squat before you jump. To level up: From the kneeling position, lower your glutes to your heels and use momentum to jump from being on your knees to a squat position.
Start in a kneeling position with your knees shoulder width apart (A). Raise one knee at a time while placing your feet flat on the ground (B) until you are in a squat position. Push through the soles of your feet and jump (C)! Reset and perform 10-15 reps.
The Infamous Burpee
Focus: Arms, Chest, Shoulders, Legs & Glutes
EXPERT TIP: Keep a neutral spine while you’re in your plank and make sure that your feet are placed firmly on the ground before you jump.
Start in a plank with your hands placed shoulder width apart (A). Step your feet forward in-between your hands (B). Push through the soles of your feet and jump up (C)! Reset back to a plank and perform 10-15 reps.
