Sep. 28. 2016
Written By:
McKel (Hill) Kooienga
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

I teamed up with my pal Mike of MK Fitness to share simple circuit workout plans that can be done anywhere and adapted to different skill levels. These workouts are circuits, which means that you do each exercise once all the way through, then repeat for as many times as you want to get the workout you’re looking for. If you’re a beginner, I suggest aiming to complete 2-4 circuits then building up to more. The beauty of circuit training is if you continue doing the same circuit, you start to really notice a difference in how much faster and easier you can complete each set. For more on working out, read my tips for creating and tracking a workout routine here.

Print this plan out or save it your phone to take to the gym! They’re adaptable for on-the-go or can be done in your living room. Watch the quick video below for a tutorial on what each exercise looks like and how to modify for different levels. If you’re in the Society, head to your dashboard to find a video for each circuit under Fall!


Half squat + reverse lunge x 45-60 seconds

Russian twist or Suicide Run x 30 seconds *

Bench/couch push-ups x 30-60 seconds

Russian twist x 30 seconds

Alternating step-ups x 30-60 seconds

Russian twist x 30 seconds

*If you have space, on odd rounds run suicides between each exercise (run length of your space, touch ground, and back) and on even rounds perform Russian twist x 30-60 seconds

Do 4-8 rounds depending on time/level





Get up and get moving

I hope this workout from the Society inspires you to get up and get moving, even if it’s just in your living room! Getting daily exercise is so important to your health (read more here), but you don’t have to be a gym rat to get the health benefits of daily activity. Follow this simple circuit to feel better and see results!

xx McKel