20 Minute Cardio & Strength Circuit

Workout with Nicci Randall, master trainer at Flex & Flow. Work up a sweat, work your core, and stretch your major muscle groups with this bodyweight HIIT & Flow circuit.

Warm Up:

• Walk out to plank pose, push back to down dog, and roll forward to plank, 5 times
• 2 cat/cow lunges on the right
• High lunge and side stretch on the right
• 2 cat/cow lunges on the left
• High lunge and side stretch right

Plank-based Heat Up Round 1:

• 20 seconds mountain climbers
• 20 seconds hip dips: from plank pose, dip your hips to one side, then the other
• 20 seconds plank jacks: step or jump out

Plank-based Heat Up Round 2:

• 20 seconds human saw
• 20 seconds side forearm plank hip dips
• 20 seconds other side forearm plank hip dips

Lower body Round 1:

• 30 seconds reverse lunge
• 10 seconds hold lunge and pulse
• 30 seconds shakti squats
• 15 seconds chair pose pulses
• Repeat on the other side
• 30 seconds squats (air or jump)

Lower Body Round 2:

• 30 seconds side lunges
• 30 seconds curtsy lunges
• 10 seconds pulse in curtsy lunge
• Repeat on other side
• 30 seconds of pushups or hold a plank (any variation)

HIIT Minute (one-minute sprint round):

• 15 seconds human saws
• 15 seconds forearm plank hip dips
• 15 seconds plank jacks (step or hop)
• 15 seconds mountain climbers

Cool Down:

• Lizard lunge, knee up or down, both sides
• Figure four stretch either seated or reclined
• Windshield wiper your knees back and forth
• Come to a seat and take a moment to breathe and congratulate yourself