No-Excuses Circuit

Russel is back with a full-body circuit workout!

Whether you’re traveling for work, working from home, stuck in meetings, or the studio schedule just doesn’t line up with your day—staying consistent with your fitness doesn’t have to be complicated. One of the most effective and time-efficient ways to move your body is circuit training. Circuit training combines strength, cardio, and mobility into fast, focused intervals that keep your heart rate up while targeting all major muscle groups. It’s simple, customizable, and requires little to no equipment—perfect for busy professionals and corporate wellness programs.

Below is a complete, ready-to-go 20–30-minute circuit workout you can do anytime, anywhere. Save it, screenshot it, and use it on those days when you need something quick, effective, and energizing.

🔥 Your Go-To Circuit Workout

Format:

• 40 seconds work, 20 seconds rest per exercise

• Move through all 8 exercises = 1 circuit

• Complete 2–3 circuits depending on time and energy

🔹 Warm-Up (3 minutes)

Perform each for 30 seconds:

• March or jog in place

• Arm circles

• Hip openers

• Bodyweight squats

• Torso twists

This primes your muscles and gets your heart rate up.

🔹 The 8-Exercise Circuit

1. Dumbbell Front Rack Squats

Targets: legs + glutes

✔ Drive your hips back✔ Keep chest tall

Modification: Chair-assisted squat

Progression: Jump squats or increase weight

2. Push-Ups

Targets: chest + shoulders + core

✔ Keep body in a straight line

Modification: Kneeling or wall push-ups

Progression: Decline push-ups

3. Dumbbell Reverse Lunges

Targets: quads + glutes + balance

✔ Step back, not forward, to reduce knee pressure

Modification: Static split squat

Progression: Add knee drive or switch and jump

4. Plank Shoulder Taps

Targets: core + shoulders

✔ Minimize hip sway

Modification: Hold regular plank

Progression: Speed up or add push-up

5. Glute Bridge

Targets: glutes + hamstrings

✔ Press through heels and squeeze at the top

Progression: Single-leg variation/ add a weight over your hip

6. Mountain Climbers

Targets: core + cardio

✔ Keep hips low

Modification: Slow step-in

Progression: Fast or cross-body climbers

7. Jump rope / Pogo Jumps

Targets: cardiovascular/legs/core

✔ Land on the balls of your feet 

Modification: Shadow jump rope/Jump jacks, step jacks

Progression: Straight legs or jump higher

8. Dumbbell Shoulder Press Standing

Targets: shoulders, arms

✔ Make a straight shoulder press.Tight core so you don't arch your back

Modification: Single Arm Dumbbell press, alternating press, seated press

Progression: Arm rotation, wide stance shoulder press

🔹 Cool Down (2–3 minutes)

Hold each stretch 20–30 seconds:

• Hamstring stretch

• Chest opener

• Quad stretch

• Cat-cow

• Deep breathing

Regular cool-downs help mobility and speed recovery.

💼 Why You will Love This Circuit

• Fits perfectly into work breaks, lunch hours, or travel days

• Requires no planning

• Keeps them active when routines get disrupted

• Supports mental clarity, productivity, and energy levels