Make Time for Fitness 3 Circuit Workout - Jill Conyers

Jill Conyers

Yoga and Wellness

Make Time for Fitness 3 Circuit Workout

With 30-minute workouts anyone can make time for fitness.

I’M TAKING THE PLANNING FOR FITNESS OFF YOUR TO-DO LIST.

This circuit workout can be completed in about 25-35 minutes including the warm-up before and stretching after. Warm up, perform the 6-exercise circuit 3 times and stretch. No rest between sets. Rest for 30 seconds after each circuit is complete.

I'm taking planning for fitness off your to-do list. Make Time for Fitness Circuits 1, 2 and 3 for weekly workout plans and, honestly, I can’t think of a downside to this approach to fitness. Sure, it’s intense, but it’s effective, fun and each workout takes only ~30 minutes. See. No downside. With FREE Download jillconyers.com

Download to print Make Time for Fitness 3

EQUIPMENT NEEDED:

  • timer
  • dumbbells
  • mat (optional)

Consider sharing this workout with family and friends. I’ve made it easy and it’s so appreciated!

Everything you need for this week’s #workout plan is here! @fitapproach @ideafit #fitness #circuit

Click To Tweet

I’ve been creating a combination of Make Time for Fitness Circuits 1, 2 and 3 for weekly workout plans and, honestly, I can’t think of a downside to this approach to fitness. Sure, it’s intense, but it’s effective, fun and each workout takes only ~30 minutes. See. No downside.

Click the images below to download Make Time for Fitness and Make Time for Fitness 2.

Make Time for Fitness Circuit Workout jillconyers.com Make Time for Fitness 2 Circuit Workout jillconyers.com Make Time for Fitness 3 Circuit Workout jillconyers.com

MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS:

This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.

REMEMBER:

  • Keep your core tight
  • Shoulders blades down and back
  • Don’t skip the warm-up or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Lunge with Dumbbell Rotation (1) Hold a single dumbbell with both hands just below your chin. (2) Step forward into a lunge with your left leg. As you lunge rotate your upper body toward the same side as the leg  you’re using to step forward. Brace your core through the entire movement. (3) Repeat with the opposite leg. Lunge left and right is one rep. Targets: obliques, glutes, hamstrings, calves

Single Leg Dumbbell Row (1) Holding dumbbells in each hand with your palms facing each other, bend at the hip and lower your torso until it’s almost parallel to the floor. Raise your back let and hold it in the air. (2) Row the dumbbells to the sides of your torso being sure to tuck your elbows to our sides and keeping your back leg raised as you row. Complete one set on the left leg and then repeat on the right leg. Targets: upper back, lower back, glutes, hamstrings

Single-Leg Hip Raise (1) Lie face up on the floor with your left knee bent and your right leg straight. Place your arms out to your sides forming a “T” with your torso. (2) Keeping  your body in a straight line and pushing on the heel of your left foot, raise your right leg until it’s in line with your left thigh. Hold your right leg in line with your left thigh as you raise your hips.  (3) Push your hips upward, keeping your right leg elevated. (4) Pause, then lower your body back to the starting position. (5) Complete the prescribed number of reps on the left side and repeat on the right. Targets: glutes, hamstrings

Push Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps

Plank Jacks (1) Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back

Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch  your back. Pull your belly button upward. Targets: glutes, quads, hamstrings

I would love to chat.

Do you have a workout plan for this week? Is your holiday prep complete? Were  you close to guessing what ITBF means?

be the best version of YOU

Signature

call-to-action

Facebook Twitter Plusone Reddit Stumbleupon Email

Comments

    • Thanks for pinning Jenna. I have more short get it done workouts coming. And, there are more under the Workouts tab in the menu bar. Plenty to keep you fit and having fun in 2016!

      Reply

  4. These are great, Jill! I finally got on Pinterest so I have pinned these for reference. I’ll be vacationing with my sister and mom and family over the holidays so I can probably get them to join in for these circuits!

    Reply

    • Hi Kelli. Did your mom and sister join you for the workouts? How did it go? I’m going to search and follow you on Pinterest 🙂

      Peace and joy to you in the new year. xoxo

      Reply

    • Hi Gala, I workout at home so I make sure my workouts can be done at home and most of the time in a short period of time. More workouts to come in the new year and there are more under the Workouts tab in the menu bar. Plenty to keep you fit and having fun in 2016.

      Enjoy!

      Reply

  10. You and Jen are going to rock! Love the idea behind all of this – two of my favorite ladies!! I’m loving this workout too, although I can’t do pushups right now (I injured my shoulder and my rotator cuff is all messed up). But I will do what I can!

    Reply

    • Hi Nicole. I’m not doing too many circuits am I? Love love them for getting it done in little time. Obviously right 🙂

      Jen and I are so excited to kickoff ITBF!

      Peace and joy to you in the new year. xoxo

      Reply

  17. I am home in NJ and my Mom has a treadmill and a set of 10 pound dumbbells, so it is all about at-home workouts, which I am totally okay with…I am also going to try to get outside for some runs, when it stops raining and of course long walks with the dogs, because they need to move their bodies too…XOXO

    Reply

  24. I am so bad at exercising! Basically I don’t do it. I have been thinking about it lately and think it might be time to get going with it. I like your workout circuits so I might try them out. thanks!

    Reply

    • Hi Orana, I’m tempted to give fitness advice but I won’t since you didn’t ask 🙂

      When (not if) you try the workout make sure to modify based on your fitness level. Be safe.

      A healthy and fit new year to you!

      Reply

  25. This is wonderful. After the holiday bloat (I made far too many desserts and tasted along the way!), I needed a quick and easy workout circuit that could be done with minimal equipment! I’m looking forward to trying this out.

    Reply

    • Hi Roxanne, I’m tempted to give fitness advice but I won’t since you didn’t ask 🙂

      When (not if) you try the workout make sure to modify based on your fitness level. Be safe.

      A healthy and fit new year to you!

      Reply

    • Hi Logan. I’d love to know. How did the workout go?

      I workout at home so I make sure all of my workouts can be done at home and most of the time in a short period of time. More workouts to come in the new year and there are more under the Workouts tab in the menu bar.

      A healthy and fit new year to you!

      Reply

  29. This is AWESOME. The layout is so easy to read and pull up on my phone! Working out always gets pushed to the backburner during this time of the year for everyone, so I know this will be used by many 🙂

    Reply

  32. I’m starting Monday! I would start earlier, but I am on vacation and my weights are at home. But I’m not a huge fan of the plank jacks 🙂

    Reply

  34. I love easy exercise routines like this. My friend was looking for one to start in the new year, so I think I’ll send her over here!

    Reply

  35. Thanks for the tips. I used to do Zumba and Yoga at home, but am no longer motivated at home. I commute 40 miles to work (1 way) and have gotten into a lazy routine. I am trying to get back on track.

    Reply

  36. I’ve been trying HIIT or Tabata workouts over the past month. I’m still on the fence as to whether I like them or not. I know they are popular workouts, but I don’t always feel like I am getting a good workout, but just trying to speed through so I can keep up. It is nice to tryout a different plan.

    Reply

  37. This is a great workout that can be done quickly, right up my alley! I just finished a discussion with two olmy kids that they spend too long at the gym. Thank you for such a great workout to follow

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow me on Instagram

  • My new afternoon ritual matcha tea and a good book
  • Yoga brings out the best in me On and off
  • week in Florida The most relaxing vacation ever
  • I started spring break with a leisurely breakfast and enjoyed
  • New! Blend up a thick and creamy smoothie for a
  • Alone time is when I distance myself from the voices
  • We glow a little brighter and feel a little more
  • Workout done and taking care of my body inside and

Get in Touch

Email: jillconyers@gmail.com
Web: www.jillconyers.com

Views expressed on this website are based on my personal research and experiences. Please consult your doctor with any medical issues, or before beginning a training program.