GET A LINK TO DOWNLOAD
Give us your digits and we’ll text you a link to download the Attain® app.
Message and data rates may apply***
Try this at-home circuit workout from world-champion volleyball player Rachael Adams
Rachael Adams
Try this at-home circuit workout from world-champion volleyball player Rachael Adams
Hi! My name is Rachael Adams, and I’m a world-class volleyball player, and today I’m going to take you through an at-home circuit. It’s something you can do obviously at home and without weights, and it’s going to have a warm-up and a cool down.
So let’s get your body moving – I know that is the hardest part, getting up and committing to something, but commit to this and I promise you won’t regret it! Get the body moving, get the blood flowing, and we’re going to feel good and accomplished after this. So let’s get it!
The warm-up
Do each move for 20 seconds. Do this warm-up twice.
Jumping jacks x 20 seconds
Inchworm walkout x 20 seconds
The circuit
Do each move for 20 seconds.
Rest for 10 seconds in between each move.
Do the entire circuit twice.
Dips x 20 seconds
Russian twists x 20 seconds
Glute bridge x 20 seconds
Plank hold x 20 seconds
Donkey kicks x 20 seconds
The cool down
Do each move for 10 to 30 seconds…or longer if it feels good and you have time.
Child’s pose x 30 seconds
Downward facing dog x 30 seconds
Forward fold x 30 seconds
Standing quad stretch x 30 seconds
Shoulder and neck circles x 30 seconds
And when you’re done with this workout, do not forget to congratulate yourself for showing up. It’s not easy to do these things, and it takes a lot of self-motivation to show up for yourself during these moments. So make sure you celebrate yourself – it doesn’t matter if you were perfect, if you weren’t perfect, if you messed up – celebrate what you did, and the work that you put in, because you got one percent better, and you should be proud of yourself. And do not forget to hydrate! Bye!
Give Rachael Adams’ at-home circuit workout a try to mix up your workout routine — no weights or equipment required! Check out the video above for demonstrations on how to do each move, and remember to only do what you’re comfortable doing and always check with your physician or a healthcare professional if you have any questions or concerns.
The Warm Up
Do each move for 20 seconds, repeat 2x
- Jumping jacks
- Inchworm walkout
The Circuit
Do each move for 20 seconds, rest for 10 seconds in between each move, repeat 2x
- Dips
- Russian twists
- Glute bridge
- Plank hold
- Donkey kicks (1 round per leg)
The Cool Down
Do each move for 10 to 30 seconds, or longer if it feels good and you have time
- Child’s pose
- Downward facing dog
- Forward fold
- Standing quad stretch (1 round per leg)
- Shoulder and neck circles
Once you’ve finished, congratulate yourself and don’t forget to hydrate!
This material provides a general overview of the topic. Health information is not a substitute for diagnosis or treatment by a therapist, physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs. Do not attempt exercise if you have a medical condition that will be affected, or if your doctor advises you not to take part in physical activity. There may be an opportunity for you to earn the same reward by different means.