Total Body Circuit Workout (Birthday Edition)

Hey Pursue Fit Readers!

The most common roadblock we always face to meeting our fitness goals is the fight against time. We all lead very busy and packed lives and it's not easy to find time for a workout every day. One of the most significant contributors to our overall success is our ability to make fitness a habit, but without time, it's difficult to form a habit.

With that being said, check out the below workout that Pursue Fit put together. It's a total body circuit trainer that hits cardio, resistance, and core workouts. Timing this all out the workouts can range from about 15-20 minutes in length. Admittedly, it does not necessarily give you the same effect as 30 minutes running or a gym session, but the brevity ensures that you have time in your day to burn some calories. Here's how it works:

• You'll notice that there are cardio, resistance, and ab workouts and each corresponds to a day/month/year combination. Everyone has two numbers to choose from for each workout. I went ahead and used a birth date as a simple example. Say that your birthday is on October 17, 1994 (10/17/94), you would take each number and do the corresponding workout in order.
• Do each circuit of six workouts at least 3 times. 18 total sets should be enough to put you in that 15-20 minute range, but certainly feel free to grind out additional sets if time permits or if you made quick work and finished well before that 15-20 minute mark.
• Birth date is only used as an example. You can put a date combination for the current date, a milestone date in your life, or any random combination of numbers!

Cardio (Month)

0: 60 Jumping Jacks

1: 60 seconds jump rope

2: 45 seconds burpees

3: 20 box jumps

4: 30 plyometric lunges

5: 60 seconds mountain climbers

6: 30 Jump knee tucks

7: 60 seconds sprint-squat (3 seconds sprint-1 squat)

8: 45 seconds high knee spring

9: 45 seconds butt-kick springs

Resistance (Day)

0: 30 push-ups

1: 15 pull-ups

2: 15 two arm shoulder press

3: 15 dips

4: 30 body-weight squats

5: 12 plyometric push-ups

6: 25 body-weight squats into calf raise

7: 45 seconds wall squat

8: 20 step-ups

9: 10 handstand push-ups

Core (Year)

0: 25 In-Outs

1: 45 seconds high plank

2: 45 seconds low plank

3: 50 oblique twists

4: 30 second planks

5: 15 side-plank oblique-ups (per side)

6: 25 seated leg lifts

7: 50 lying flutter kicks

8: 25 sit-ups

9: 25 bicycle crunches

One of Pursue Fit's biggest aims to find ways to encourage you to get your workouts in and achieve your fitness goals. I hope that you enjoy this challenge and incorporate it (or any variations to it you make) to keep building on the positive habits that you have already established!