Fitness on the GO: Push. Pull. Bend. Lift. Rotate. Stabilize.

Featured Guest Post by Amber Long, M.Ed., personal trainer and group fitness instructor

Complete this workout as a circuit. Perform 12 repetitions of each exercise and then move to the next. Complete circuit 2-3 times. Complete each circuit with little to no rest between exercises. Rest 2-3 minutes between each circuit.

What you will need: 1 resistance tube, a mat or towel and your body.

Ready, set, GO!

Perform 5 minutes of light movement to include:

  • Stair climbing, walking, jumping jacks, and knee lifts
  • Dynamic stretching
    • Stationary lateral lunge stretch
    • Knee pulls
    • Hip hinges
    • Cat/cow – spinal flexion and extension
    • Spinal twists – seated or standing

Time for the circuit:

  • Body weight squats/prisoner squats
  • Resistance tube row
  • Stationary lunge- 10 each (right and left side)
  • Resistance tube twist/rotate
  • Lateral lunge (alternate) – 10 each (right and left side)
  • Wall or floor push ups
  • Hip bridge
  • Bird dog
  • Plank
  • Jumping jacks
  • Lateral leaps
  • 4 square hops

 Start over at the beginning. Complete 2-3 times.


  • Drink at least 8 oz. of water before and during exercise. Replenish with 16 oz. of water after exercise. Strive to increase water intake to 70 oz. per day.
  • Plan a small snack consisting of a complex carbohydrate and protein prior to exercise. Aim to eat a complex carbohydrate and protein based meal or snack within 30 minutes of exercise.
  • Pump up the Jam! Music has been shown to increase adherence and intensity of exercise in listeners.
  • Team work! Enlist a friend or family member. Those who exercise in groups are more likely to maintain their program.

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