Functional Circuits for those Pressed for Time

A lot of times when it comes to training I find myself not having a heck of a lot of time to get things done, which I would assume is something that most people can probably relate to. In times like this, we have a couple options; one, call it a day and move on, or two, make the best of things and do something productive.

I’d recommend option two.

Enter what I like to call functional circuits. These circuits keep me moving at a decent pace and also allow me to get a decent amount of work done in a very short time frame. I get all aspects of a quality and well rounded training program, from activation through strength training and even some aerobic conditioning due to the continuous movement.

Here’s what a typical circuit day would look like;

Activation Circuit (2x each)

  • Cook Hip Lift x10 seconds each
  • Lateral Band Walks x10 each way
  • Supine Band Hip Flexor x10 seconds each
  • Tall Kneeling Band Pull Apart x15
  • Floor Slides x10

Mobility Circuit (1x each)

  • 1/2 Kneeling T-Spine Rotation x10 each
  • Wall Ankle Mobs x10 each
  • Split Squat x5 each
  • Lateral Squat x5 each
  • Rotational Squat x5 each
  • Reaching SL RDL x8 each

Core Circuit (1x)

  • Front Plank x30 seconds
  • Side Plank x20 seconds each
  • Body Saw x8
  • Tall Kneeling Anti-Rotation Press x8 each

Bodyweight Strength Circuit A (3 sets of 5 each exercise)

  • Push Up
  • 1-Leg Squat (pistol)
  • Chin Up
  • Slide Board Leg Curl

Simple and effective. A full program, from top to bottom, that will take you all of 30 minutes. This allows you to get something done even when you are in a crunch for time. Doing something like this on a daily basis won’t get you looking like The Rock or put you on the cover of Men’s Health anytime soon, but sometimes our busy lives require us to get in and out of the weight room quickly. Punch the clock and move on.

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