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12-Minute Bodyweight Strength Circuit

The Workout

No gym? No problem. Instead, hit the sand (or anywhere!) with this routine. This workout can be done in 12 minutes and targets your full body! It uses functional exercises to improve daily movement. Each round takes less than 4 minutes. If you’re short on time, complete however many rounds work for your schedule.


  • 12 minutes

Areas of Focus

  • Total body

What You’ll Need

  • No equipment

Workout Instructions

Each round is broken down like this: Each exercise is done for 20 seconds with a 10-second rest between. Repeat the round 4 times, then take a short break before moving onto the next round.

Round 1:

Round 2:

Round 3:


  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • High Knees – Use slow, controlled high steps rather than fast movements.
  • Push Ups – Substitute Knee Push Ups.
  • Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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