30 Minute Full Body Circuit Workout

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HELIOS 7 station outdoor fitness multigym workout

On today’s episode of Live Lean TV, I’m sharing a 30 minute full body circuit workout using the HELIOS 7 station outdoor fitness multigym.

Note: if you don’t have access to a HELIOS 7 station outdoor fitness multigym, don’t worry, we posted this Instagram video showing a variation of this same workout at a traditional gym.

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Have you ever seen one of these green outdoor fitness multigym’s at your local park or recreation center?

30 Minute Full Body Circuit Workout

I came across this green piece of outdoor fitness equipment while I was filming this 15 minute HIIT cardio workout at the track.

Once I saw it, I admit, I was intrigued

This led me to create this 30 minute full body circuit workout consisting of 5 exercises.

If you haven’t seen these, this piece of fitness equipment is called a HELIOS 7 station outdoor fitness multigym.

It seems like these outdoor fitness multigym’s are popping up all over the place.

So shout out to all the local government’s who are encouraging people to be more active, by installing this outdoor fitness equipment.

No more excuses

Best of all, having access to these outdoor fitness equipment means people can still workout, even if they can’t afford to pay for a gym membership.

Plus this outdoor gym has no gym hours.

All of this means no more excuses for you to not get in a workout.

Another thing I like about this outdoor fitness equipment is it’s encouraging people to get outside and get active.

If you love to exercise outdoors, hopefully you can find one in a city near you.

So today, I’m going to show you a 30 minute full body circuit workout using the HELIOS 7 station outdoor fitness multigym.

Are you ready to get sweaty?

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30 minute full body outdoor circuit workout

Here’s how this 30 minute full body circuit workout using the HELIOS 7 station outdoor fitness multigym is structured.

Total time:

30 minutes.

Type of workout:

Circuit workout: complete each exercise in circuit format, by completing one set of each exercise, then immediately move in to the next exercise, with as little rest as possible.

At the end of the circuit, rest for 1 minute.

Number of exercises:

5 exercises.

Number of circuits:

5 circuits.

Reps:

10 reps per exercise.

Rest:

As little rest as possible between exercises.

Rest 1 minute after each circuit.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Wide Grip Pull Up

Reps: 10 reps

Rest: move immediately into the next exercise.

wide grip pull up

Coaching cues: first exercise is the wide grip pull up for 10 reps. One of the keys to engage the lat muscles in your back, during a pull up, is to focus on pulling your hands away from your body. In other words, think about spreading your hands outwards when you are pulling your body up. This pull up coaching cue will really make you feel more contraction in your lats.

Gym exercise substitution: wide grip machine assisted pull up

A2. Lower Back Extension

Reps: 10 reps

Rest: move immediately into the next exercise.

lower back extension

Coaching cues: we’re now going to move into the lower back extension. You can cross your hands and place them on the front of your chest, or you can place them behind your ears. Under control, lower your upper torso down, keeping your back flat. Then raise your upper torso back to the starting position. You should feel a good contraction in your hamstrings, as well as your lower back. At the top of the movement, be careful not to raise your upper torso too high, as this will hyperextend your lower back. The goal is to raise your upper torso until it creates a flat line, from your heels to your head, just like if you were completing a forearm plank. Repeat this for a total of 10 reps.

Gym exercise substitution: incline lower back extension

A3. Incline Push Up

Reps: 10 reps

Rest: move immediately into the next exercise.

incline push up

Coaching cues: for the next exercise, you’re going to get down on the ground and complete 10 incline push ups.

Advanced modification: if you want to make this exercise a little more difficult, you can complete it as a plyometric incline push up on step, by exploding up, and raising your hands off the incline. After completing 10 reps, keep the rest period short and move directly into the next exercise.

Gym exercise substitution: incline push up on step

A4. Squat

Reps: 10 reps

Rest: move immediately into the next exercise.

squat

Coaching cues: it’s time to engage the lower body by completing the squat for 10 reps. You’ll love doing this squat as it actually gives you a back massage during the squat. Focus on pressing through the heels to engage your glutes. You should also feel a good contraction in your quads. All right you’re almost done the first circuit. Good job.

Gym exercise substitution: swiss ball squat

A5. Decline Sit Up

Reps: 10 reps

Rest: move immediately into the next exercise.

Decline Sit Up

Coaching cues: last exercise in this 30 minute full body circuit workout is the decline sit up. Make sure you are breathing out on the way up to really engage your core.

Gym exercise substitution: decline sit up

Awesome job completing this 30 minute full body circuit workout

Repeat this circuit 4 more times, keeping your rest breaks short.

This full body workout circuit should take you approximately 30-35 minutes to complete this workout.

I encourage you to get outside, enjoy the sun, breath in the fresh air, and get a sweaty workout in, all at the same time.

Every once in a while it’s good for you to train your body outside of its regular routine.

In other words, get outside of the gym once in a while.

So hopefully you can find one of these green HELIOS 7 station outdoor fitness multigym’s in your city.

If you enjoyed this 30 minute full body circuit workout click the social media buttons to share it with your friends.

Also subscribe to our Live Lean TV YouTube channel so you never miss a recipe or workout.

I’ll be back again tomorrow with another Freestyle Friday episode.

See you then.

Questions For You:

  • Do you have access to outdoor fitness equipment in your city?
  • Do you prefer to train outside?

Be sure to share your answers in the comment section below.

Live Lean 15 follow along workout video program:

If you loved this full body circuit workout, you’ll love my follow along 15 minute workout video series, Live Lean 15.


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9 responses to “30 Minute Full Body Circuit Workout

  1. I discovered a set of outdoor equipment yesterday in Dartmouth, (close to John MacNeil Elementry). There were several pieces of that green equipment at the park/beach and walking trail. New to me, I had heard about them but never seen several together.

  2. Love the workout! And the very cool piece of workout equipment!
    I’ve never seen anything like it before; we don’t have them out in the suburbs!
    Sharing, sharing, sharing!

  3. what an amazing workout! I love exercising outdoors, but it’s been SO hot here all summer. No break! I look forward to the fall and doing some TRX at the park! Thanks for sharing your expertise and knowledge! I pinned it to my exercise board for later! I love seeing others workouts (who actually know what they’re doing!)

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