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(no equipment required)

WARM-UP (4 Minutes)

  • Arm Circles (30seconds forwards/ 30seconds backwards

  • Hip Openers (30seconds)​

  • Good Mornings (30seconds)

  • Walkouts (30seconds)

  • REPEAT

CIRCUIT (23.5 Minutes)

Complete each movement with 45 seconds of work and 15 seconds of rest.  Complete as many reps as possible.

  • Squat with Reach (as you squat, reach arms overhead. when standing, brings arms back down)

  • Alternating Reverse Lunges

  • Push-ups (regular, knee, or incline on a counter)

  • Superman Swimmers

  • Side Plank with Crunch Left Side (extend top arm and top leg, then bring to center of body for a knee-drive crunch)

  • Side Plank with Crunch Right Side

  • Glute Bridge Walkouts (start in a glute bridge, slowly walk the heels away from the body, then walk them back in)

  • 45 Second Rest - then REPEAT TWO TIMES

BURNOUT (2.5 Minutes)

30 seconds of work / 15 seconds of rest - REPEAT THREE TIMES

  • Heel Taps / Lying Side Bends

This workout is provided for general informational purposes only.  Always consult with your physician before beginning any new exercise program, especially if you have a medical condition, injury, or other health concern.  By choosing to participate in this workout, you acknowledge and agree that you are voluntarily engaging in physical activity at your own risk.  Coach Laura Hamilton is not responsible for any injuries or adverse outcomes that may occur.  Listen to your body, modify as needed, and stop immediately if you experience pain or discomfort.

30 Minute Full-Body Workout

©2025 by Coach Laura Hamilton LLC

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