Looking to break out of your usual routine and challenge your body in new ways? These 5 full body dynamic workouts are designed to improve strength, endurance, coordination, and overall performance. They’re perfect to do on the turf at RMFLEX, where you have the space for bodyweight movements and easy access to kettlebells and dumbbells just outside the classroom. Whether you’re training for athletic power or just want to feel more balanced and energized, these workouts will help you move better and stay motivated all week long. Make modifications as necessary and focus on maintaining good form throughout each exercise.
Read: The Best Workout Routine for Your Goals: A Holistic Approach to Fitness
Core & Conditioning Circuit – 1 Round
Warm-up and cool down for 5–10 minutes each.
- 20 cross-body mountain climbers (10 each side)
- 12 burpees (try this modified option without jumping)
- 20 leg raises
- 12 jump squats or skater jumps
- 20 v-ups (or bicycle crunches, 10 each side)
- 12 burpees with push-up (optional)
- 20 Russian twists (10 each side)
- 30-second plank hold
- 20 glute bridges (hold each rep for 5 seconds at the top)
- 12 burpees
- 30-second sprint or high knees
Modifications without jumps:
- Replace burpees with step-back burpees (no jump or push-up)
- Swap jump squats/skater jumps for bodyweight squats or reverse lunges
- Replace final sprint/high knees with a march in place or fast feet
Full-Body HIIT Circuit – 10 Rounds with Rest Intervals
Warm-up and cool down for 5–10 minutes each.
Complete 10 rounds of the following circuit.
After each round, rest for 60–90 seconds.
One Round:
- 10 burpees (try this modified option without jumping)
- 10 flutter kicks (each side)
- 10 full sit-ups
- 10 plank jacks
- 10 alternating reverse lunges (each side)
- 10 reverse crunches
- 10 toe taps or heel reaches
- 10 Russian twists (each side)
- 30–45 seconds of high knees
- 10 wide push-ups
3-Round Strength & Core Circuit
Warm-up and cool down for 5–10 minutes each.
Complete 3 rounds in your best time with proper form. Rest as needed.
- 20 bicycle crunches (10 each side)
- 10 squats with torso twist
- 20 reverse fly (dumbbells or bands)
- 10 kettlebell renegade rows (each side)
- 20 glute kickbacks (10 each side)
- 20 plank shoulder taps (10 each side)
- 20 lateral bicep curls
- 10 glute bridges (pause 3 seconds at the top)
Read: Why you should Start Kettlebell Training Today + Kettlebell Circuit Workout
15-Minute AMRAP with Kettlebell Triceps
Warm-up and cool down for 5–10 minutes each.
As many rounds as possible in 15 minutes:
- 40 jumping jacks
- 20 walking lunges (10 each leg)
- 30 butt kicks (15 each side)
- 20 flutter kicks (10 each side)
- 10 push-ups
- 10 kettlebell overhead triceps extensions
- 20 side plank dips (10 each side)
What is an AMRAP?
AMRAP stands for “As Many Rounds (or Reps) As Possible.” You set a timer for 10, 15, or 20 minutes and cycle through a short list of exercises, such as the one above, repeating the circuit as many times as you can before time runs out. The goal isn’t to go all-out with reckless speed but to move with intensity, consistency, and good form.
Why is it effective?
AMRAPs are deceptively simple but seriously effective. Because you’re working against the clock, you naturally push your pace and stay focused. They help build both muscular and cardiovascular endurance, improve mental grit, and give you a clear way to track progress—just try to beat your previous round count. AMRAPs also offer flexibility: you can scale the movements, choose your own intensity, and they’re great when you want a full workout without needing a lot of equipment or space. If you are someone who travels frequently for work, this could be a great hotel workout.
Full-Body Strength & Conditioning Circuit – 3 Rounds
Warm-up and cool down for 5–10 minutes each.
Complete 3 rounds:
- 15 goblet squats with a dumbbell or kettlebell
- 14 bent-over rows with dumbbells
- 13 lateral step-ups with abduction (each side)
- 12 dips with one leg elevated (alternate legs)
- 11 box jumps
- 10 push-up to shoulder taps
- 30–45 seconds of high knees
As you work through these 5 dynamic workouts, remember that form always comes first. Pushing yourself is great but not at the expense of proper form. If you’re looking for extra guidance, consider working with one of our RMFLEX personal trainers. They’ll help you train smarter, stay accountable, and get the most out of every workout.
