27-Minute Foundational Total Body Circuit for Weight Loss #1

 

This Move-For-Joy session is a great starting place if you’re new to Moving for Joy or if you’re just starting back up. It’s focus is building fat burning muscle while focusing on proper alignment and technique. It’s a super fun Move for Joy session and you’ll feel strong and energized at the end. Track your weights as you do this workout week to week to see the incredible strength you gain.

 
 
 

Printable Workout

Warm-Up

  • 10x Elbows up squats with strap

  • 10 single leg standing extensions with press back (light weights)

  • 10 lunge wood chopper lifts (light weights)

Workout Structure: 6 exercises 2x through with a break in the middle. If you’re a little more advanced, feel free to do a 3rd round if time allows and your body is craving more. Do the circuit as quickly as possible with good form to get some cardio benefit as well.

  • 15 pushups

  • 15 squat jumps with stabilization and alignment adjustment

  • 15 split stance bent over narrow rows

  • 16 jumping lunges

  • 15 squat to over head press

  • 15 bridge chest press (on ball or on the floor)

Cool Down:

  • Ham string stretch

  • SMR TFL

  • Static hip flexor stretch

  • Rock lat stretch

Equipment You'll Need

  • Heavy weights

  • Light weights

  • Optional exercise ball

  • Foam roller

  • Strap

  • Mat

 

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.

 

Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!

 

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