November Knockout Workout

Hi friends! Hope you’re having a wonderful Halloween. I wanted to get this workout posted so you can start November with a bang! This a total body circuit with a couple of cardio blasts, challenging strength moves, and compound exercises.

It’s perfect to add into your routine when you need a quick and effective workout. Please let me know if you give it a try!! For all of my 7-day reset friends, this workout is the one I included in our fitness plan for this week. 

November Knockout Workout! A full-body circuit workout using cardio blasts and compound movements. Save this for when you need a quick and effective workout for the holiday season! fitnessista.com

Here’s what it looks like:

1) Warm up, 5-7 minutes with moderate cardio of choice

2) Complete the following moves in a circuit, moving quickly from one exercise to the next. Once your finish the entire circuit, you can complete it up to 2 more times for 3 max times through. 

3) Follow with cardio of choice (optional) and stretch. 

November Knockout Circuit Workout

Form cues and modifications:

1. Reverse lunge to biceps curl and press (optional 1-leg balance): Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete a biceps curl (squeeze your biceps and exhale as you curl), inhale to bring the weights up to 90 degrees, and exhale to press up overhead. That’s one rep. You can balance on one leg as you do your curl and press for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. Do 10 reverse lunges (just on the right side), 10 curls, and 10 overhead presses.

Lunge to Upright row

2. Reverse lunge to upright row and shoulder raise (optional 1-leg balance): Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete an upright row, making sure your shoulders are the FIRST things to come up and the weights step at mid-chest. Lower the weights, then complete a shoulder raise, bringing the weights up to shoulder height and arms slightly bent. You can balance on one leg as you do your upright row and shoulder raise for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. Do 10 reverse lunges (just on the left side), 10 upright rows, and 10 shoulder raises.

Runner's lunge with floor taps

3. Runner’s lunge and floor tap: Step one foot back and bring that same hand to touch the floor (or your thigh). Exhale to jump and switch, bringing the opposite foot back and hand to the floor. Move as quickly as possible, breathing, and keeping your core engaged. To modify, don’t go down quite as far and move more slowly until you get the hang of it. 

Weighted step-ups

4. Weighted step-ups: Holding a pair of dumbbells, stand about a foot behind a sturdy bench. Step one foot flat onto the bench (so your entire foot is planted on there) and exhale to bring your opposite foot onto the bench next to it. Tap that foot back down to the floor an exhale to come back up. Complete 45 seconds on one side before switching to the other side. For additional challenge: hold a heavier pair of dumbbells, and come into a knee raise at the top, so you’re balancing on one leg. Modify: do weighted squats instead.

5. Single leg bench squat: holding a weight in your chest, stand in front of a bench. Lift one leg off the ground and keep your toes pointing up with a flexed foot. Hold this foot as high as you can. Inhale to sit back and down into a squat, tapping your booty onto the bench. Exhale to squeeze your glutes and rise. This is a challenging exercise, so if you feel more comfortable, do regular squats (tapping your booty onto the bench) or lie squats instead. 

Bench hops

6. Bench hops: stand on one side of the bench (so you are parallel to the bench) and place your hands on the center. Ground into your hands, engage your core, and exhale to hop to the other side. Hop back and forth as quickly and efficiently as you can. Modification: mountain climbers in plank position.

7. Bench push-ups: with your feet on the bench, plant your hands on the floor. Make a plank position with your body, so your hips are in line with your torso and your neck is long. Place your hands wider than your shoulders. Inhale to lower your chest towards the floor, and exhale to squeeze your chest and push up. Modify: regular push-ups (on knees or toes) or wall push-ups.

Rainbow booty

8. Rainbow booty: start in a plank position with your hands under your shoulders, and press back through your heels. Lift one leg off the floor and tap it out to the side. Squeeze your glutes to bring your leg up and over, so you can tap your toe on the side of your grounded foot. The goal is to make an arch or *rainbow* shape with your leg. Make sure to keep your hips down and steady. Complete 10 on one side before switching to the opposite side. Modify: this move can be completed on hands and knees instead of plank position.

Can’t wait to hear how you like it! Please tag me in your sweaty pics 🙂 @fitnessista #novemberknockout 

xo

Gina

Photos: Arielle Levy

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Comments

  1. perfecting timing! looking forward to shake up my routine a bit 🙂

  2. A couple challenging moves here like that rainbow booty. I need to give that a try!

  3. I signed up for the 7 day reset but I didn’t receive an email. Thanks

  4. Looks like a tough one. I can’t wait to try it.

    Also, the blog isn’t showing up in Newsify again. (Sorry to be the bearer of bad news!)

    • Fitnessista says:

      wahhhh. thank you for letting me know!! 2 developers are currently digging in to see what happened

      • Christina says:

        Same for Feedly. All of the missing posts suddenly showed up in my feed on Friday and I thought this issue was fixed, but then this morning I came to your site and realized this post and your Halloween one aren’t posted in Feedly. I know you’re super busy so I appreciate you looking into this for us!

        • Fitnessista says:

          yeah my web guy did a quick tweak to get my previous posts on there, but my more recent ones still aren’t showing up. he’s working on it with another developer, and hopefully we can get it fixed soon. i’m so sorry for the inconvenience!

  5. Can’t wait to give this one a try! Excited to follow the 7-day challenge this week : )

  6. This looks like a good one–can’t wait to try!

  7. What weight (or weight range) dumbbells would you recommend using for this workout for someone who consistently strength trains? Thanks!

  8. Great job! It’s a perfectly planned routine. The only problem I see is that some beginners might find a few exercises a bit tough. For example, single-leg bench squat might be tough for first-timers. In that case, you can begin with more sets of free squats and then gradually shift to single-leg bench squat once you’re comfortable with the exercise.
    Similarly, some girls might not be able to hold on for 45 seconds while doing a bench hop and in that case I suggest to divide it into two sets of 30 seconds each.
    All the best girls. Time to get in shape!

  9. Thanks for the great workout, Gina! Your workouts have been my go-to while traveling for work the past 2 years, since I can usually find everything I need in even the most basic hotel gym. Thank you for being such an amazing (and free!) resource and adding a positive attitude about health along with it!

    Teensy bit of feedback 😉 The exercise photos in the infographic are amazing for checking form or recognizing the exercise, but the text-only infographics are WAY easier to view on a mobile screen while at the gym (partly because Pinterest refreshes the app if you switch to a different one to, say, change your music!). Your Fit Tuesday and Dirty 30 workouts are 2 of my faves 😀

    • Fitnessista says:

      i’m glad you told me- thank you! i will start adding those in again
      thank you so much for the sweet comment, too. i’m so happy to hear you’ve enjoyed the workouts!

  10. This looks fantastic! Motivation always drops a bit when the weather is colder, but I’m stoked to give these exercises a try

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