Get Your Blood Flowing With This 20 Minute Circuit

This week’s blog is written by Tracy Treible, a Certified Personal Trainer and Group Exercise Instructor. You can find out more about Tracy and the services she offers by visiting our team page.

Movement; it’s important. Now that I’m not 18 anymore, things hurt. Sometimes I wake up with a stiff neck from sleeping in an awkward position, or my sinuses get irritated and a pounding headache ensues. Whatever the reason, my body doesn’t always feel great. While my state of health is ahead of the majority, my body still aches and I know how easy it is to give up and spend the day on the couch. Tempting, yes, but I put on my big girl pants and I move. I stretch, I walk, I yoga, I MOVE. I promise that 9 times out of 10 you will feel better after you move.


Brisk walking or hopping on the elliptical can elevate your heart rate and increase circulation. Increased circulation can help bring blood flow to the areas that need healing like that sore muscle, that throbbing head, or menstrual cramping.

Mind over matter

Getting yourself moving can also take your mind off of whatever is ailing you. Taking the time to breathe and do some light stretches allows you to focus on the current movements and not on the discomfort elsewhere.


Exercise releases endorphins; we’ve heard this since forever because it’s true. These happy little neurotransmitters help to reduce our perception of pain and stress, so why not let your body do its job and get the chemicals flowing!

Remember, everyone is different, and may have different levels of tolerance. If the pain is so bad that any movement seems impossible then you should probably go to the doctor. If you have a fever, stay in bed. If you can’t put weight on your ankle, DON’T. Be sensible while keeping in mind that bodies in motion tend to stay in motion, and bodies at rest tend to stay at rest.

Here is a quick 15-20 minute circuit you can try at home to get your blood flowing and raise those endorphins. Do each movement for 30-45 seconds and move on to the next. Run through the entire circuit 4-5 times, stretch and be proud of yourself!! Happy Moving!

  • Squats (aka sit in a chair and stand back up)
  • Bicycle Crunch

  • Front kicks
  • Pushups (if you can’t do a pushup from the ground, do it from the wall or counter top)
  • Plank

  • High knee march
  • Lateral Lunge to vertical reach

  • Single v-ups

  • Glute bridge

  • Jumping jacks

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