Empower Through Sports

The Circuit Series

Structured, multi-round circuits — some bodyweight only, a couple built around a dumbbell or jump rope.

Each of these repeats a fixed sequence a set number of times. Good for a day you want real structure and a clear finish line rather than an open-ended session.

01

Press Points

9 minutes · No equipment · 3 rounds, 30 sec / move

Six push-up variations, back to back — the hand position and tempo changes just enough each round to hit chest, shoulders, triceps, and core from a different angle.

1
Basic push-ups
Hands under shoulders, elbows tracking back at 45°.
30 sec
2
Wide-arm push-ups
Hands a few inches wider than basic, targets the outer chest.
30 sec
3
T push-ups
Push-up, then rotate to stack shoulders and reach one arm to the ceiling.
30 sec
4
Staggered-elbow push-ups
One elbow flares out, the other tucks back — switch sides halfway.
30 sec
5
Single-leg push-ups
One foot lifted a few inches for the full 30 seconds, then switch.
30 sec / side
6
Knee push-ups
Full recovery round — lower the intensity, keep the form sharp.
30 sec
Repeat the full six-move circuit 3 times. Drop to knees on any move whenever you need to.
02

Long Lines

14 minutes · No equipment · 5-move circuit × 3

A slower, feel-good circuit that stretches as much as it strengthens — good for a day you want to move without pounding your joints.

1
Standing walkout to plank
Hinge and walk hands out to a plank, then walk back to standing.
5 reps
2
Triceps dip
Hands behind you on the floor or a bench, lower and press.
15 reps
3
Downward-dog push-up
From downward dog, lower the crown of your head toward the floor and press back.
10 reps
4
Walking lunges
20 reps, alt.
5
Single-leg deadlift
10 / side
Warm up with 5 minutes of light cardio, run the circuit 3 times, then close with 3 minutes of stretching.
03

Move Freely

15 minutes · No equipment · 3 circuits × 3 rounds

Nine moves across three circuits, mixing balance, plank work, and single-leg strength. Nothing fancy — just consistently effective.

Circuit 1
1
Reverse lunge with kick
15 / side
2
Single-leg forward reach
15 / side
3
Squat and overhead reach
15 reps
Circuit 2
1
Lateral plank walk
15 reps, each direction
2
Push-up with rotation
15 reps
3
Reverse plank bridge
15 reps
Circuit 3
1
Standing scarecrow with back lunge
hold lunge, 15 / side
2
Single-leg balance touch
15 / side
3
Plank with cross-body crawl
15 reps, alt. sides
Warm up with 5 minutes of light cardio, then run through each circuit 3 times before moving to the next.
04

Shoreline Circuit

15 minutes · No equipment (box optional) · 3 circuits × 3 rounds

A do-anywhere, full-body circuit that leans on balance and rotation as much as raw strength.

Circuit 1
1
Squat with side leg lift
20 reps, alt.
2
Downward-dog knee tuck
10 / side
3
Elbow plank with rotation
10 / side
Circuit 2
1
Staggered-hand push-up
5 / side
2
Cross-body mountain climber
20 reps, alt.
3
Bulgarian split squat
Rear foot elevated on a step or box if you have one.
15 / side
Circuit 3
1
Prone press-up (Superman push-up)
10 reps
2
Bicycle crunch
15 reps
3
Marching glute bridge
20 reps, alt.
Warm up 5 minutes, run each circuit 3 times before moving on, cool down with 5 minutes of stretching.
05

Core Sculpt

12 minutes · No equipment · 5-move circuit × 3

Every move here recruits the core, even the ones that look like they're about legs or shoulders — a genuinely full-midsection circuit.

1
Sumo squat with side crunch
20 reps, alt.
2
Single-leg toe touch
10 / side
3
Up-down plank
Alternate between forearm and full-hand plank.
12 reps
4
Jump squat
12 reps
5
Seated reach-back twist
From a seated V-position, rotate to touch the floor behind each hip.
20 reps, alt.
Warm up 5 minutes, run the circuit 3 times, cool down with 3 minutes of stretching.
06

Arms & Core Superset

14 minutes · One dumbbell · Repeat full sequence 2×

Every arm exercise is immediately followed by a plank variation — the core never fully gets a break, even on an "arms" day. Use whatever dumbbell weight challenges you by the last few reps.

1
Push-ups
15 reps
2
Straight-arm plank
30 sec
3
Bicep curls
15 reps
4
Plank with leg lifts
30 sec
5
Bench (or floor) dips
15 reps
6
Side plank (left)
30 sec
7
Lateral raises
15 reps
8
Side plank (right)
30 sec
9
Triceps kickbacks
15 reps
10
Up-down plank
30 sec
Complete the full sequence once, rest briefly, then run it a second time.
07

On the Clock

15 minutes · No equipment · 5-move circuit × 3

Five moves, full body, nothing wasted — built for the days when a workout has to fit around everything else, not the other way around.

1
Burpee with push-up
10 reps
2
Single-leg glute bridge
10 / side
3
Plank with alternating leg raise
20 reps, alt.
4
Surrenders
From standing, drop to a lunge on each side in turn, then rise back to standing.
12 reps
5
Reverse tabletop with reach
From a reverse tabletop position, lift one leg and reach the opposite arm overhead.
12 reps, alt.
Warm up with 5 minutes of light cardio, run the circuit 3 times, then cool down with 3 minutes of stretching.