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  • Writer's pictureDelaney Bodnar

Strength + Cardio Circuit At Home!

Hello everyone! I hope you all are just as excited about summer arriving as I am. With the weather getting warmer and many gyms reopening, we are in a unique time in the fitness world. Some of you may have gotten back into the gym as soon as you were comfortable, some of you are exercising outside with friends and family, while others have continued to really build their own workout space from home. Regardless of your workout preferences, it is awesome to see so many of you continue to value your health and wellness by keeping your body moving.

With all of this in mind, I have created a fun circuit workout for you all! This is a total body circuit that focuses on multi-joint movements to really give you the most bang for your buck. I designed it with equipment that a large majority of you have access to either at home, outside or in the gym. So grab your dumbbells and some bands and try this out! Happy circuiting!


Full Body Warmup x 1 round

Shoulder Internal Rotation Mobilization x 45 seconds

Hip Airplanes x 12 each side


Repeat for four rounds, with a minute rest between each round

Walking Lunges x 12ea

I know I know, everyone hates lunges. But the more you do them, the more natural they will feel! Make sure you focus on keeping your knees in line with your toes as you walk. Hips straight down on each lunge, and keep your shoulders stacked over your hips.

Banded Romanian Deadlifts x 12

This is a great exercise to work your whole posterior chain, even if you don't have access to any weights. Make sure your back stays flat as you push your hips back.

Renegade Pushup Rows x 8ea

This is a fantastic upper body and core challenge that you may not have seen or done before. Keep a solid grip on your dumbbells or kettlebells, and try to rotate your shoulders and hips as little as possible when you row.

Up Downs x 10

Need an exercise to get your heart rate up and move your whole body? Try these! Up downs are very similar to burpee minus the pushup. Even though it is a relatively fast movement, stay in control throughout each rep and try not to fall to the ground.

Floor Mountain Climbers x 20ea

Like up downs, these are meant to get you moving and get your heart rate up. A climber on each side equals one rep.


Light, slow intensity walk/bike/row for about 5-10 min

Give this circuit a shot if you are in need of something fun and fresh! Although we value consistency at Straight Shot, we also love giving you guys fun workouts with a sprinkle of variety that fits your goals! If you are interested in getting customized workouts that challenge you, we are always happy to help. Enjoy!

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