Update Consent

Beginner Circuit Workout

A 30-Minute, Calorie-Burning, Beginner Strength-Training Workout

Jun 20 2018

Ready to get your strength training on but not completely sure where to begin? We totally get that, and we've got your back. If you're just starting to get into a workout routine, this 30-minute workout is a great place to start. You'll be working your arms, legs, and core in this strengthening workout created by RIPPED Fit founder Brian Ripka.

This workout does include some ploymetric exercises. If the impact is too much, feel free to modify or skip them. "Plyometrics are so efficient in burning calories, incinerating fat, and turning fat into lean muscle," Brian said. A lot of the movements are compound exercises, which means you'll be working multiple muscle groups at the same time, which will also help build muscle. Brian's advice: "Slow and controlled, one rep at a time."

Directions:

  • Complete all of the exercises in circuit one. Take a short rest if you need it, then repeat circuit one for a total of three rounds.
  • After the third round of circuit one, take two to three minutes of rest.
  • Begin circuit two, completing all the exercises. Take a short rest if you need it, then repeat circuit two for a total of three rounds.

Be sure to warm up before you get started, and don't forget to stretch after!

Image Source: POPSUGAR Photography / Kathryna Hancock

Circuit 1, Exercise 1: Mountain Climbers

  • Start in a traditional plank — shoulders over hands and weight in your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue "running" for 30 seconds.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 2: Alternating Reverse Lunge

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in, and lunge back with the right foot.
  • Complete 12-15 reps total. To make this more challenging hold two medium weight dumbbells at your side.
Image Source: POPSUGAR Photography / Benjamin Stone

Circuit 1, Exercise 3: Elbow Plank

  • Start on the floor, resting on your forearms and knees.
  • Step your feet out one at a time, coming into a plank position.
  • Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
  • Hold 30 seconds.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 4: Side Elbow Plank

  • Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
  • Stagger your feet so your left foot is just in front your right, or stack the heels.
  • Reach your left arm up toward the ceiling, which will help you lift your waist.
  • Hold for 30 seconds, and then repeat on the other side.
Image Source: POPSUGAR Photography

Watch This!

Pop Quiz

Watch the Cast of Fear Street Play a Creepy Game of Horror Movie "Would You Rather"

Circuit 1, Exercise 5: Overhead Triceps Extensions

  • Stand with your feet hip distance apart.
  • Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
  • Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
  • Complete 15 reps.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 6: Sumo Squat Jump

  • Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
  • Bend your knees and plié, then jump up explosively. Keep your core engaged.
  • Land with control, lowering your body back into the squat position to complete one rep.
  • Complete 10-15 reps.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 7: Sumo Squat

  • Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • Complete 12-15 reps. To make this more challenging hold a dumbbell at your chest.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 8: High Knees

  • Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
  • Pump your arms to warm up your upper body.
  • Continue running in place for 30 seconds.

Complete three rounds of circuit one. After your third round take two to three minutes of rest, and then begin the first round of circuit two.

Image Source: POPSUGAR Photography

Circuit 2, Exercise 1: Up-Down Plank

  • Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
  • Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
  • Repeat for 30 seconds.
Image Source: POPSUGAR Photography

Circuit 2, Exercise 2: Bicep Curl and Overhead Press

  • Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
  • Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
  • Complete 12 to 15 reps.
Image Source: POPSUGAR Photography

Circuit 2, Exercise 3: Elbow Plank With Reach

  • Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
  • Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
  • Complete 15 reps each arm.
Image Source: POPSUGAR Photography

Circuit 2, Exercise 4: Alternating Side Lunge

  • Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge.Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing, then lunge sideways to the left.
  • Complete 12-15 reps on each side. To make this more challenging hold a light dumbbell at your chest and press it forward (away from your body) as you lunge.
Image Source: POPSUGAR Photography

Circuit 2, Exercise 6: Basic Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Complete 15 reps. If you can't go all the way to the ground do this modification.

Complete three rounds of circuit two, and then foam roll.

Image Source: POPSUGAR Photography / Benjamin Stone

Want More?

POPSUGAR Would Like To Send You Push Notifications.