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Coach Chelsy
Anytime Fitness Expert Coach
a year ago

Hey there, Abby! Even with limited time, there are plenty of ways to get a
really great session in! Full body is the way to go! I love a good circuit, here
is my favorite format: You'll do 5 exercises, for 30 seconds of work and 10
seconds of rest for 4-5 rounds. With this workout, you'll target your entire
body while getting awesome cardiovascular work in at the same time. Give it a
try and let me know how it goes!

Here are the 5 exercises:

Squat Press (can use a medicine ball, dumbbells, kettlebells or a plate):

 * Stand upright holding the weights at shoulder height, elbows bent, and palms
   facing in
 * Bend at the hips and knees, lowering into a squat with the weights still at
   shoulder height
 * Drive the hips forward and up, coming back upright, and press one weight
   overhead, extending your arm fully
 * Lower the weight back to the shoulders and repeat with the opposite arm

Burpee:

 * Stand upright with your arms by your sides
 * Squat down, placing your hands onto the floor
 * Jump your feet straight out behind you, coming into a high plank position
 * Jump your feet in, bringing your knees to your chest while keeping your hands
   on the floor
 * Come up to stand, raise your hands up to your shoulders and jump into the
   air, pressing them overhead

Alternating Single-Arm Dumbbell Snatch:

 * Squat holding a dumbbell in one hand with your arm straight
 * Thrust your hips forward, pulling the dumbbell straight up overhead, catching
   it at the top with your arm straight
 * Absorb the dumbbell at the top by dipping at the hips and knees slightly,
   keeping your arm straight
 * Keep the dumbbell close to your body throughout

Plank to High Plank:

 * Raise your body off the floor, resting on your toes and forearms
 * Straighten your arms, one at a time, coming up into the top of a push up
   position and hold briefly
 * Lower yourself back to your forearms, one arm at a time
 * Repeat, alternating sides with each rep

Dumbbell Power Clean:

 * Squat holding dumbbells at your shins with your arms straight. - Rapidly
   extend your hips and knees, pulling the dumbbells straight up, shrugging your
   shoulders.
 * Absorb the dumbbells at shoulder height, dipping into a low squat.
 * Stand upright with the dumbbells at shoulder height.

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IN RESPONSE TO THE QUESTION:


WHAT ARE THE MOST IMPORTANT EXERCISES TO DO IF I HAVE LIMITED TIME?

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