Crazy Sweaty Fun Circuit
Print Workout Here
OMG! This workout I had sooo much fun doing. It’s different, fast and tons of moves to keep you entertained. Just the right amount of strength and sweat and each move and circuit is over before you have time to start to hate it/me. If you only have 15 minutes end after circuit 3 which is at about 16 ½ minutes of the video. If you have 30 minutes let’s have fun!
What you will need:
- Just your sexy self, a dish/hand towel, an Ugi or 1 heavy weight
Warm-Up:
- 3 mins of jump rope + squat kickbacks with open arms
Workout: 30/15, 3x through
Circuit 1
- Inch Worm Walks with Towel Slide In – Stand on your towel reach up high then touch the floor and walk your hands out into a plank position. Once in the plank position then slide your feet in towards your hands keeping your legs straight so you go into a pike position. Slide back then walk your hands back towards your feet again keeping your legs as straight as possible then come up to standing.
Modification: If you don’t have a towel either skip the slide in or once in plank shift your hips up and back to downdog position then back in to plank. If you can’t do plank because of shoulder/wrist issues then march on the spot and twist your upper body from side to side working through your core bringing opposite elbow to opposite knee.
- Fast Squats with Weight– Grab your weight and hold it in front of you and do low squats as fast as you can. Squeeze your bum at the top.
Circuit 2
- Plank Towel Leg Pulls – Get into high plank position or low plank on your ball. Feet on the towel and slide your legs in towards your chest keeping your bum low. Keep those knees bent and in nice and tight. Slide back into plank and repeat.
Modification: Stand in front of your ball and do low ball squats hitting that bum to the ball each time. If you want to keep the intensity in plank and don’t have a slide option then jump or walk your legs in towards your chest. - Ball Swings– Grab your weight and get into a squat with the weight low between your legs. Stand up quickly and let the momentum of your legs swing your arms and weight up to eye height. Squeeze your bum at the top bringing your hips forward slightly while contracting your abs. Make sure you keep your back straight and chest high, don’t curl your back when you bring the ball down.
Circuit 3
- Towel Whips – Grab the short end of the towel and just whip it in front of you, like your shaking a dirty table cloth. If the towel is damp from wiping your sweat, even better!
Modification: if you don’t have a towel then do quick bicep throws with your ball or quick bicep curls with the weight. If you have a towel do this move though it’s so good! - Football Run To Drop Burpee – Staying up on your toes bend through your knees and do about a 5 second football run. This means your do little runs in a wide squat from your toes. Once you do about 5 seconds or counts of them you’ll drop into a burpee making sure your chest comes all the way to the ground. I like to let my feet pop up at the end so I know I’m all the way down. Keep your hands beside your chest. Bring yourself back up to high plank and jump back up into your football runs.
Modification: If you can’t bring yourself all the way to the floor then do a modified burpee whether you jump your legs out or walk them out into plank. If you can’t do a burpee (operative word “can’t” not “don’t want to do”) then do a squat jump a low squat.
Circuit 4
- Power Blocks: This one seems awkward and it probably is to some degree so just keep moving and jumping with it if you get confused. You’re going to bring your arms up over your head and squat down. You’re then going to jump up kicking your feet forward and your arms down towards your feet. You might want to watch this one. It should be around the 17 minute mark.
Modification: Take the jump out and kick one foot forward after your squat and bring your arms down still. Move quick. - Towel Tricep Pulls: Grab the towel at both of the long ends and hold your hands and towel beside your hips. Push your wrists down towards the ground and back tightening through the backs of your arms and upper back. Remember to push down with your wrists and back with your elbows.
Modification: If you don’t have a towel you can do kickbacks with a weight, tricep push-ups or tricep extensions.
Circuit 5
- Whip Chops: Grab the towel at one short end and bring your arms up to one shoulder and squat down and whip the towel towards the floor. As you stand up bring your arms to the other side. Whip hard. NOTE: if you have a guy doing this with you give them warning there could be some whip back through the legs.
Modification: You can bring the weight down through your legs as well just don’t swing as hard as you could hit your lady parts! - Duck Walks Get down nice and low and do short and small lunge walks. Your knees can be very close together and you don’t have to worry about your back leg being in a 90 degree angle. Keep your back nice and straight here.
Modification: Do alternating back lunges.
Circuit 6
- Side Plank Towel Whips: Get into side plank. You can have one knee down on the ground. Be sure to have your hips and shoulders stacked one on top of the other and keep your belly button in nice and tight to support your core and back. Grab the towel on the short end and start whipping it around. You’re creating a lot of instability for your core. Do your right side the first time, left side the second time. Third time through do a plank, however you want to do it :)
Modification: You can either get into a v-sit and shake the towel on one side or you can get on to your back and lay one leg flat on the ground and crunch up towards your opposite knee so you are still working your obliques. Switch legs each time. - V-Sit Shakes: Get into a v-sit and grab the towel on either side of the long ends and start whipping the towel again. You can have your heels down here or your legs up. Keep your back straight.
Modification: You can do this in the inverted chair/dead bug position (laying on your back with your legs in the air and back flat to the floor). Bring your arms in the air and shake the towel there.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Killed it!!! And my three year old liked the towel whips. I get extra cardio for dodging her towel! Lol
They’re so much fun! I do them in the ktichen all the time :) Love the bonus cardio you got too :)
Done . Loved this kinda of workout. Made it go faster
Way to go Kim!!!
Done! 15min of sweaty moves . Now off to my run . Thanks for the great start of the day
Love the killer Monday!!
Love the 15 min workouts I can bang out on my lunch! Thanks!
Totally!! Best way to use your time! Well done Nic!
great workout!!! loved the style!! feeling fantastic!
Great work lady!
Loved your enthusiasm in this one!!! I also hope we get to do some more in this style!!
Thanks Kendra! I had such a blast doing it! :) I’ll work on more this style!
Handy having the towel always there to wipe the sweat!
Exactly! and makes it a little harder for the whips too :)
Really liked this style!!! Perfect for a Monday!
Yeah baby!
Did the first 15 minutes…I’ll come back for the rest :)
No problem! I knew not everyone would be able to get the whole thing in. Pumped you got half in!
That was awesome! So didn’t want to workout but now I feel amazing. Thank you!
“I regret that workout” said no one ever! :)
That was great, glad I stuck it out for the whole workout. Feeling awesome, Thanks!
Me too!! Post workout high for sure!
Done. Loved it.thanks Nicole.
Nice work Ash!
Nothing like getting back in it after a crazy September. Feel amazing!!!
I’ll say!!! Let October be a beast!
Done! All 5 circuits. Feeling good :) Thanks!
Yeah momma!!!
Finished the full video! Liked switching it up so often!
Def makes it go by fast! Love that you got the whole session in. Great job!
Really liked all the variations. Really made the workout fly by!
Totally!!! Great work girl!
That was fun! Cool concept.
way to dominate lady!
Fun! Liked this one and I now have the song “Whip it” stuck in my head “whip it, whip it good” ha ha.. I was singing that to myself when whipping the towel around.
hahaha what a great song to have stuck in your head! Love it!
Finally! Missed this last week and this week has been crazy!
Fitting that you did the crazy workout after a couple crazy weeks :) we’ll done!
Great for a Sunday workout!
Especially on a rainy day! Great work Ash!
I’ll say! Great job girl!