Yoga Sculpt Circuit Workout

Yoga Sculpt Circuit Workout

With just a few pieces of basic equipment, a 2’x6’ space and less than half an hour, you can have your heart rate soaring, muscles burning and {if you’re like me} sweat pouring. I’m all about efficiency and effectiveness and this workout is no different!


Between the days getting shorter, the temperatures dropping lower and the craziness of the holiday season knocking on our front door, we’ve definitely arrived at one of the more difficult times of the year to find the motivation {and the time} to exercise and move our bodies.

Personally, to help me fight through this difficult time and not see a decline in all of the progress I’ve made over the warmer months when I’m very excited to get out of the house and move every day, I like to keep a handful of home workouts in my back pocket. These come in SO handy when traveling, choosing to sleep a few extra minutes or simply just fighting through a holiday schedule {because we all know how crazy those can be}!

With just a few pieces of basic equipment, a 2’x6’ space and less than half an hour, you can have your heart rate soaring, muscles burning and {if you’re like me} sweat pouring. I’m all about efficiency and effectiveness and this workout is no different!

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YOGA SCULPT CIRCUIT WORKOUT

Complete each exercise for 45 seconds, then power through the cardio movements for 1 full minute aiming for as many burpees as possible. Continue working through the entire circuit then complete 3 more rounds for a total of 4 rounds in under 30 minutes!

Note: be sure to listen to your body and modify exercises/interval lengths/rest time when needed.
Equipment Needed: 1 set of dumbbells. I used 12lb dumbbells, but you can go heavier or lighter depending on what works for you.

1. Backward Lunge w/ Bicep Curl {bilateral}

2. Squat & Press

3. Sumo Squat & Upright Row

4. CARDIO: Oblique Tuck Burpees

5. Standing Right Glute Lift & Fly

6. Standing Left Glute Lift & Row

7. Chair Squat & Overhead Tricep Extension

8. CARDIO: Burpee Pops

Complete entire circuit 3x more for a heart pumping workout in less than 30 minutes!

Backward Lunge w/ Bicep Curl {bilateral}

Begin standing at the top of your space, feet hip width distance apart and a dumbbell in each hand. Step your right foot behind you to bring both knees to a 90 degrees bend {left knee stays directly over your ankle} while allowing your elbows to extend down towards the ground. Then, after a brief moment, push through your left heel and come back to a standing position at the top of your space while simultaneously flexing your elbows and bringing the weights closer to your body. Repeat on the other side.

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Squat & Press

Begin at the back of your mat/space with your dumbbells resting on your shoulders. Feet are hip-width distance apart, then begin to sink your hips back behind you as far as you can {ideally your hips are below your knees}. Then, dig your weight into your heels and use your glutes to bring you back to a standing position while simultaneously sending the weights directly overhead. Repeat again.

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Sumo Squat & Upright Row

Begin in a sumo squat, heels in/toes out, with your tailbone tucked beneath you, elbows wide and the weights lifted to shoulder height. Use your legs, glutes and core to bring you to a standing position while simultaneously extending your hands/weights toward the ground. Repeat again.   

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CARDIO: Oblique Tuck Burpees

Begin by jumping straight up into the air then immediately upon landing, hop yourself back to a high plank position. From there, hop your feet to the top right corner of your mat using your oblique muscles to do most of the pulling and return to high plank. Repeat on the opposite side then hop your feet outside of your hands and begin again.

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Standing Right Glute Lift & Fly

Begin standing at the top of your space with one weight in each hand. Plant your left foot to the mat and keeping a slight bend in your standing leg, begin to squeeze your right glute to lift your heel closer to the ceiling while simultaneously sending your hands wide into a “T” shape by engaging your back musculature. Return to your starting position and begin again.  

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Standing Left Glute Lift & Row

Begin standing at the top of your space with one weight in each hand. Plant your right foot to the mat and keeping a slight bend in your standing leg, begin to squeeze your left glute to lift your heel closer to the ceiling while simultaneously lifting the weights towards your chest by brushing your elbows along your ribcage as you squeeze your back musculature. Return to your starting position and begin again.  

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Chair Squat & Overhead Tricep Extension

Standing at the top of your space, bring your toes, heels, knees and thighs to touch and then sink your hips back behind you. Holding onto a weight in each hand and pressing them together, extend your arms up overhead. Then ensuring that your hips stay low in your squat, begin lift and lower your weights really focusing to isolate your tricep muscles.

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CARDIO: Burpee Pops

Begin by jumping straight up into the air then immediately upon landing, hop yourself back to a high plank position. From there, pull both knees in towards your chest and land back in your high plank. Hop your feet to meet your hands, and begin again.

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Chat with me!

Are you traveling for the holiday? Do you think you’ll be able to find a 2x6 space to get this workout in?Have you even done yoga sculpt or something similar?

P.S. Looking for more at-home workout options? Check out my 20 Minute HIIT Cardio + Abs Workout, 20 Minute Total Body AMRAP or 8 Strengthening Resistance Band Exercises

P.P.S. Be sure to follow along with me on Facebook//Instagram//Twitter//Pinterest and Snapchat [definefettle] to ensure you don’t miss out on healthy recipes, workouts, and daily inspiration.

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