Looking for a balanced, efficient workout that strengthens your entire body, hones your stability, and helps you release stress? Meet the inPower Circuit.
This routine is designed for moderate intensity, making it perfect for days when you want to move your body meaningfully without pushing to your absolute limit. The focus is on controlled movements, full-body activation, and specific attention to single-leg stability. This updated version has been optimized for a smoother flow to make your workout even more effective.
Let’s get started!
What You’ll Need
Before you begin, gather your equipment:
- A mini band
- A pair of light dumbbells
- Battle ropes
- An exercise mat (optional, for comfort)
- A timer
Part 1: Dynamic Warm-Up (5 Minutes)
Don’t skip this! A proper warm-up prepares your muscles and reduces the risk of injury.
- Leg Swings: 30 seconds per leg (forward/backward and side-to-side).
- Arm Circles: 30 seconds forward, 30 seconds backward.
- Cat-Cow Stretch: 60 seconds, flowing with your breath.
- Torso Twists: 30 seconds of controlled rotation.
- High Knees in Place: 60 seconds at a light, steady pace.
Part 2: The Main Circuit
The Workout Format
- Structure: 9 distinct stations.
- Timing: 30 seconds of active work followed by 20 seconds of rest.
- Rounds: Complete 2 to 3 full rounds.
- Rest Between Rounds: Take 90 to 120 seconds of rest after each full round.
The Circuit: Step-by-Step
Station 1: Monster Walks (with Mini Band)
- Focus: This is all about glute activation. Take slow, controlled lateral steps, keeping your chest up and constant tension on the band.
- Focus: Create a straight line from shoulders to knees, squeezing your glutes at the top. Consciously push a little harder through your right heel to increase activation on that side.
Station 3: Unipodal Balance (Single-Leg Balance)
- Focus: Hold for 15 seconds per side. Engage your core, keep a soft bend in the standing knee, and fix your gaze on an unmoving point in front of you.
Station 4: Squats (Bodyweight)
- Focus: Initiate by sending your hips back, as if sitting in a chair. Keep your chest up and your weight distributed evenly across both feet.
- Focus: Maintain a rigid, straight line from your head to your heels. The higher the incline (using a wall or high bench), the more manageable the exercise.
Station 6: Shoulder Press (Light Dumbbells)
- Focus: Exhale as you press the weights overhead. Keep your core tight to prevent your lower back from arching. The movement should be smooth and controlled.
- Focus: Get on the floor on all fours. The goal is core stability. Extend your opposite arm and leg slowly, preventing any rocking in your hips. (You can swap this with Slow Climbers the next time you do this workout for variety).
- Focus: While still on your back, press your lower back gently into the floor. The key is to move your opposite arm and leg slowly and deliberately, preventing any arching in your back.
Station 9: Battle Ropes (Alternating Waves)
- Focus: Your final station! Get into an athletic stance and create smooth, consistent waves. The movement is about rhythm and endurance, not just raw power.
Part 3: Optional Finisher
If you have extra energy and want to push a little harder, add this at the end.
- 3 Rounds: 15 seconds of intense Battle Rope waves + 45 seconds of complete rest.
Part 4: Essential Cool-Down (5-10 Minutes)
Your workout isn’t over until you’ve cooled down. This is crucial for recovery.
- Stretching: Spend 5-10 minutes performing static stretches for major muscle groups (quads, hamstrings, glutes, chest, shoulders, and back). Hold each stretch for at least 30 seconds.
- Diaphragmatic Breathing: Lie on your back and take deep belly breaths for 2-3 minutes to lower your heart rate and calm your nervous system.
Enjoy the strength and clarity this workout brings!
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