Your Daily Workout: 30-Minute Strength Circuit

Give your arms, core, glutes, and legs the attention they deserve with this series of movements.

“If you don’t use it, you’ll lose it.” The familiar saying perfectly captures what happens to neglected muscles—and why resistance training is vital to preserving muscle strength.

In this video, the third follow-along workout in our Fit for Life Challenge, fitness expert David Jack leads you through a series of movements that strengthen your whole body. Plus, he’ll walk you through ways you can make the exercises easier (regressions) or harder (progressions) for your needs.

“This isn’t about doing everything I show you,” Jack says. “It’s about you taking what I show you and making it work for you.”

The Setup

You’ll want some water, a mat, a towel, and a dumbbell. If you don’t have a dumbbell—or simply want to master the movements first—you can use your hands. Feel free to set up near a wall or other sturdy surface so you can hold on for support as needed.

During the workout, Jack will check in on these three things:

• Are you staying hydrated and drinking water as needed?
• Are you breathing steadily—or are you holding your breath?
• How are you feeling on a scale of 1 to 10 (maximum effort)?

The Moves

You’ll warm up then do chops, figure 8s, split-stance biceps curls, triceps kickbacks, rotational presses, side-step presses, and split squats. You’ll move to the floor for bird dogs, bridges, and stretches. (Need non-floor alternatives? Try these seated core exercises and chair stretches.)

As always, follow any instructions from your doctor, and listen to your body. “If you have pain [during any of the moves], just step back, take a breath, maybe try the last exercise a little bit more,” Jack says. In other words, if a move doesn’t feel right—skip it. You’ll still benefit from doing the exercises you can do without pain.

Your Daily Workout: Week 1

During the month of January, we’ll share and repeat four follow-along workouts here and on our Facebook page. How you use these workouts is up to you, depending on your goal.

“Follow along as we share for a total-body, movement-based plan,” Jack says. “You’ll get a little bit of everything.” You’ll find:

• Monday: 8-Minute Cardio Flow and Go
• Tuesday: 11-Minute Chair Flow
• Thursday: 30-Minute Strength Circuit
• Saturday: 15-Minute Flexibility Flow

Your Daily Workout: Week 2 and Beyond

After the first week, you can continue to follow along for a total-body plan. Or feel free to repeat or move workouts around to meet your needs.

If your focus is CARDIO:

• Monday: 8-Minute Cardio Flow and Go
• Tuesday: 30-Minute Strength Circuit
• Thursday: 8-Minute Cardio Flow and Go
• Saturday: 11-Minute Chair Flow OR 15-Minute Flexibility Flow

If your focus is STRENGTH:

• Monday: 30-Minute Strength Circuit
• Tuesday: 8-Minute Cardio Flow and Go
• Thursday: 30-Minute Strength Circuit
• Saturday: 11-Minute Chair Flow OR 15-Minute Flexibility Flow

To learn more about the SilverSneakers Fit for Life Challenge, click here. Plus, be sure to connect with us on our Facebook page.

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.