Wednesday Workout Series: Full Body Circuit

BostonBruins.com -In the first part of the Wednesday Workout Series, I shared a core circuit that integrates exercises specifically for the abs, hips, and shoulders. If you missed that, you can check it out here: Wednesday Workout Series: Core Training.
Over the last few weeks, the most common questions I've received relate to strategies to maintain conditioning through this stretch at home.
One effective strategy for improving your conditioning, while also integrating some elements of strength training is to use full body circuits.
Full body circuits simply involve repeating a series of exercises that target different areas of the body.

Rotating through exercises that emphasize different body parts allows you to keep a high tempo without being limited by excessive fatigue of any individual muscle group.
Ultimately, the higher your tempo (i.e. the less you rest between sets), the greater the conditioning challenge.
Many of these exercises involve single-leg or single-arm supported movements, so depending on your training background, you may see a strength benefit as well.

Full Body Circuit

Perform one set of each of these exercises in a continuous circuit. When you hit the last exercise, start back at the top.
There are a couple different ways to implement this circuit. If these patterns are all new to you, start by repeating it for 2-3 rounds and see how you feel the next day.
If you're familiar with these exercises and have been training consistently, you can also perform the circuit for as many cycles as you can in a set amount of time, and then progress the time each week (e.g. Week 1: 20 minutes, Week 2: 25 minutes, Week 3: 30 minutes).
1. Split Squat: (6-8 per side)
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Video: Split Squat: 6-8/side
2. Two-Leg Hip Bridge: (8-10 per side)
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Video: 2-Leg Hip Bridge: 8-10
3. Alternating Lateral Push-Up Walk w/ Push-Up: (5-6 per side)
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Video: Alternating Lateral Push-Up Walk w/ Push-Up: 5-6/side
4. Alternating Deadbug Hold: (4-5 x 5-second Holds)
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Video: Alternating Deadbug Hold: 4-5x 5-second Holds
5. Lateral Lunge to Reverse Cross-under Lunge: (6-8 per side)
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Video: Lateral Lunge to Reverse Crossunder Lunge: 6-8/side
6. Side Plank with Top Leg Lift: (6-8 per side)
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Video: Side Plank w/ Top Leg Lift: 6-8/side
7. One-Leg Reach with Knee Drive: (6-8 per side)
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Video: 1-Leg Reach w/ Knee Drive: 6-8/side
8. Forward/Backward Bear Crawl: (6-8 per side each)
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