The No-Equipment, 30-Minute Workout
Get in shape for summer... all without a gym membership
Quick quiz question. Circuit workouts are: A) scary, B) horrible, C) to be avoided at all costs or D) all of the above. I think we all know the answer, but fear not — the following Wondercade circuit workout is 117% more approachable (no, I wasn’t a math major), especially with a guide like Alex Dropo by your side. This amazeballs trainer was kind enough to deliver a full-body scorcher — ooh that sounds hot, actually — that’s easily repeatable as the summer months approach. Even better: It doesn’t require any equipment, pairs well with whatever training you’re already doing, and at 30 minutes, tops, fits easily into the workday. Come on, I know you have 30 minutes! Your Instagram feed will still be there when you get back, pinky swear.
A note: To help you grasp all of Alex’s moves, we’ve included links to YouTube demos of every progression in his circuit. It’s highly possible the first time you try it — pausing, rewinding, swearing under your breath — the workout will take over a half hour. But soon you’ll be zipping through it, lickety-split. And don’t be discouraged if it’s too tough for you at first — it isn’t the easiest workout, but you can ease into it by doing a few of the exercises as you steadily build your way up to the full circuit. You got this.
Here’s to your best you. — N
Perform each move for 45 seconds, complete the circuit three times
- Shoulder Tap Push-Ups: From a push-up position, alternate tapping each shoulder with the opposite hand. Complete one push-up and repeat. Keep your shoulders over your wrists.
- Sprinter Lunges: From a lunge, explode one arm forward as the opposite leg launches back. Work up a good tempo. Pump both arms and legs as if you’re running.
- Lateral Plank Walks: From a standard plank, move your body one shoulder’s width to your left. Return “home,” then shuffle right. Continue moving back and forth.
Perform each move for 30 seconds, complete the circuit three times
- Squat Side Steps: From a standing position, drop into a squat and step to the right or left. Step with the other foot so you’re back to shoulder width apart. Repeat.
- Wide Mountain Climber: From the familiar “mountain climber” form, adjust by driving knees to the outside of the elbows. Gives the hip flexors and core a different look.
- Criss-Cross Squat: From a squat, jump into the air and cross your legs as you land. Try to land with soft knees. Squat down and pop right back into another criss-cross.
Perform each move for 40 seconds, then 30, then 20 (go all out on this last round!)
- Burpees: From a standing position, jump up, land softly into a squat, push the legs back into a plank position, perform a push-up, launch the feet back up to the hands, repeat.
- Plank Hop Outs: From a table-top position, with your knees hovering just over the floor, hop your feet back to a full plank. Then jump back to the starting position. Make sure to stick the landings.
- Flutter Kicks: From your back with your hands under your butt, bring your legs off the ground and alternate raising them into the air. Tuck your chin in and crunch your shoulders.
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