The Quickie Workout for Gym Babes (Intermediate & Advanced)

Read the introduction to this workout in the Beginner post. 
Repeat each circuit 2-3 times, depending on how much time you have. Rest 1-2 minutes between each circuit. Use that valuable time to stretch if needed. I won't specify weights in these exercises—use whatever challenges you.

• Circuit 1 (no rest between exercises)

1 ½ Squats

Burpee & Row

Straight-Leg Glute Bridge

• Circuit 2 (30 seconds each, no rest between exercises)

Jump rope or jumping jacks

Reverse Wood Chop w/Jump

• Circuit 3 (no rest between exercises)

Plank & Raise

Russian Twist w/Bicycles

• Repeat Circuit 2

• Circuit 4 (30 seconds rest between exercises)

Thrusters

Plank on Stability Ball

 

1. 1 1/2 Squats (works butt and hamstrings)

A barbell is the easiest kind of weight to use for this exercise. Squat low, rise up halfway to a challenging position, hold for 1 second, lower back down, hold for 1 second, rise fully, pause, repeat. Do 12 reps. 

 

2. Burpee & Row (works entire body, shoulders and back)

Perform a traditional burpee but hold DB's in each hand, performing an upright row in the standing position. Do 10 reps.

3. Straight-Leg Glute Bridge

Hold a glute bridge (see description in Beginner section). Extend right leg straight into the air, foot flexed. Use right thigh to lower hips, engaging abs and glutes. Lift and repeat. Do 12 reps, each side.

4. Reverse Wood Chop with Jump (cardio and obliques)

A medicine ball works great for this exercise. Start with the ball low and twist as far as you can to the left without compromising form. In one movement, swing the ball up to your right corner and jump as high as you can. Immediately drop the ball low on your right side and lower into a squat. Repeat, alternating sides. Do 30 reps total (15 each side).

5. Plank & Raise (works abs, shoulders, and arms)

Get into plank position, holding weights beneath shoulders. While keeping the rest of your body as still as possible, perform a front raise. Look at a spot about 2 feet in front of you to help relax your neck. Don't be embarrassed to use light weights for this exercise—it can be challenging! Do 8 reps each side.

6. Russian Twist w/ Bicycles (works abs, back, and arms)

Sit straight up, knees bent, holding a medicine ball in front of your chest. Engaging abs, lift feet off floor and lean back slightly. Twist to the left, bringing left knee towards you and extending right leg. Repeat, alternating sides. Move quickly but don't arch your back! Perform 24 reps (12 each side). 

 

7. Thrusters (works butt, legs, abs, shoulders, arms, back)

Hold DB's in each hand, elbows bent and pointed down, hands in front of face. As you squat down, press your arms up to perform a shoulder press. Lower arms and rise to standing. Do 10 reps. 

 

8. Plank on Stability Ball

Hold your regular plank on a stability ball! You can balance on either your forearms or hands, depending on your level. Try to hold for as long as you can, but at least 30 seconds.