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If you only have 20-30min to complete a workout do the first two circuits.  If you have have 45min to 1 hour to workout complete all three circuits provided below!

If you do not have weights thats fine you can do just body weight or you can grab items around the house like laundry detergent, soup cans, books and use those. 

Be creative! 

If you experience any joint pain while completing any of these exercises please modify or eliminate that movement from your circuit.

Follow the directions for each circuit and refer to the video if you need!


(Please check with your physician before partaking in any physical activity.  By doing these exercises you understand that you are doing them voluntarily and at your own risk.  Nashville Personal Training Company will not be liable for any injury, illness, or death related to these workouts and by paying for the program you are releasing NPTC of any liability here then after.) 


Squat Right Low to High Reach x 10 

Squat Left Low to High Reach x 10

Pushup to Row x 10

Right Leg Step Up and Hop x 15

Left Leg Step Up and Hop x 15

V Up to Curl x 12

Complete Circuit 3x's 


Alternating Curtsy Lunge Overhead Tricep Extension x 20 total 

Plank pull through x 10 (through and back = 1)

Pushup to Row x 10

Right Straight Leg Arch Pump x 15

Left Straight Leg Arch Pump x 15

Chest Press Leg Drop x 15

Complete Circuit 3x's 


Kneeling Hip Drop Pushout x 12 

Right Kneel to Stand Press x 10 

Left Kneel to Stand Press x 10

Mountain Climbers x 45 seconds

Right Side Lying Jackknife x 12

Left Side Lying JackKnife x 12

Complete Circuit 3x's 

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