• Maeve Kavangh, PT

Home Workout - 30 Minute Circuit 🔥 ⁣

⁣Here’s a 30 minute circuit and it’s perfect for the outdoors 😊⁣

The circuit is performed in a block format with exercises grouped together. I normally use a medicine ball & a small Pilates ball. For the purpose of this video, I’m showing you how you can use a football & pillow to improvise. The Pilates ball is also shown. I use this a lot in training - it’s a 12cm ball & I purchased online from McSport.⁣

The Exercises ↙️⁣

Complete 3 rounds of each group then move on to the next i.e. 1A & 1B x 3 times then move to group 2 & so on.⁣

1A: Squat Taps x 30⁣

1B: Lunge with Rotation x 15 each leg⁣

2A: Ball Adductor Squeezes x 20⁣

2B: Glute Bridge x 20⁣

3A: Bird Dog x 15⁣

3B: Donkey Kicks x 15 each leg⁣

4A: Russian Twists x 20⁣

4B: Controlled Mountain Climber x 20⁣

4C: Alternating-hands Medicine Ball Pushup x 10⁣

Some tips❗️⁣


🔹Keep your core engaged throughout⁣

🔹Posture - think shoulder blades down & back⁣

🔹Lunges - If you don't have a lot of strength and stability in your hips or knees, start out taking it easy with lunges. While you generally want your knees to be at a 90-degree angle in a deep lunge. You may need to do more shallow lunges until you build up your strength.

⁣⁣🔹On the adductor squeezes, squeeze tight, hold & release. This is a great one for working those inner thigh muscles. ⁣

🔹 Bird Dog - if your core feels weak, tap foot down instead of extending the leg out.⁣

🔹 Donkey Kicks - squeeze ball tight by pressing calf into the ball. This is a great one for your hamstrings & glutes.

🔹 Russian Twists - adapt by leaving feet on the ground. ⁣

🔹 Mountain climbers - the ball creates a very unstable base so leave out if too difficult.⁣

🔹 Push Ups - perform on your knees & make sure that the hand on the medicine ball is stable before lowering into the descent. Squeeze abs & glutes tight in this movement.


Final tips! ⁣⁣


✅ Write the exercises on a piece of paper & stick it where visible ⁣⁣⁣

✅ Have your equipment ⁣

✅ Music on ⁣⁣⁣

⁣ ⁣⁣

Most importantly enjoy & please DM me if you have any queries 💪🔥⁣⁣⁣⁣⁣

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