Workout: Frank created, Kaylen approved

Good morning! Balance is key throughout these busy weeks and I’m doing my best to keep up with my strength training goals for this fall season. Frank created this quick interval circuit that I’ve been incorporating into my routine, and I think it’s a winner and the world should know about it!

It’s simple and effective, whether you have 30 minutes or an hour, you can make it quick or you can add to it as you’d like. Remember, you know your limits, so feel free to take it slow or speed it up!

All you’ll need is a 10 lb. plate (or you can use body weight) and a hill or stretch of land. If you have a yoga mat, that helps, too.

Quick Interval Circuit (feel the burn!)

Warmup: Jog 5-10 minutes followed by a thorough dynamic warm-up.

*Dynamic warm-ups are all about movements which prepare your body for the workout ahead and also keep your body moving while stretching. It helps to increase your mobilization and flexibility and of course, warms you up! Static stretching, is very one dimensional which is not as effective for before your workout. Leave the static stretching for the end during your cool down! You can follow this Runner’s World dynamic warm-up video or these Men’s Health instructions.

Engage glutes and abs: Frank has been finishing up our warm-ups by adding glute bridges, single leg bridges and/or planks (front and side) to activate the glutes and the core. We usually do them in 30 second intervals about 2-3 times.

Circuit: Complete 10 reps of each exercise followed by sprints (no break in between exercises), then rest for 2 minutes.

  • Squats with 10 lb. plate
  • Pushups
  • Burpees
  • Lateral lunge with 10 lb. plate (alternating)
  • Bent over row with 10 lb. plate
  • 3 sprints or 3 hill sprints (sprint/jog)

Complete this circuit 3 to 4 times.

3-minute ab burnout: Choose 6 abdominal exercises and complete them 30 seconds each without breaking in between for three minutes (ideas below).

  • Plank
  • Side plank
  • Russian twist
  • Bicycle and reverse bicycle
  • Frog crunch
  • Alternating elbow to knee
  • V-ups

Stretch: Now is the time to stretch! Static stretching works well and if you do this workout with a partner, definitely take advantage of the opportunity to complete some partner stretches. Make sure to focus on your glutes and hammies!

*Depending on your time constraints, you can finish the warm-up and 3 circuits within 30 minutes. If you have time, add the abs!

**Make sure to hydrate throughout! Lots of water will be necessary between sets.


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