30 MINUTE FULL BODY CIRCUIT | Fast, Intense, EFFECTIVE!

Hi everyone!♡ This is another part of my pre-season training series as a professional athlete! Today’s workout is a quick, full-body circuit you can crush in 30 minutes and feel amazing after. It’s one of my go-to sessions when I want something fast, effective, and focused on dynamic movements that carry over into everyday life and athletic activities. And don’t worry—you definitely don’t need to be a pro or training for a season to do this one. It’s simple, efficient, and perfect for anyone who wants to feel strong, confident, and empowered. Follow along, try the full circuit, and let me know how it went for you. More fun and effective workouts coming soon.♡ FULL WORKOUT Warm-Up — Balance Beam (1+ Each) • Heel-to-toe walks — stick overhead • Backwards toe-to-heel walks — stick overhead • Stick alternating good mornings (forward/backward) • Lateral walks — stick in front (heels off beam) • Single-leg squat walks (forward/backward) Warm-Up — Activation (1–2 rounds each) • Supine band hip extensions × 6 each • Lateral walks × 10 each • Standing hip marches × 8 each • Single-leg 3-way toe taps × 5 each • Standing front rack drives × 6 Warm-Up — Turf Prep (2×20 yds each) • Jog → backpedal → counterbalance squats × 10 • A-skips → backward A-skips → single-leg airplanes × 10 each • Lateral shuffles → tall lateral shuffles → stationary hip rotations × 10 each • STLG march walk → STLG march skip → in-line forward/backward lunge × 5 each • Tall lateral slide → tall lateral slide → ankle pogos × 20 Full Circuit • Single-leg med ball slams — 8/8/8 • Hanging knee raises w/ med ball — 10/10/10 • Assault bike — 6/6/6 • Dynamic lunging cable lifts — 8/8/8 • 10–20–30–40 shuttle — 1/1/1 • Bench hip thrust glute march — 8/8/8 • SkiErg — 125/125/125 • Single-arm front rack + suitcase carry — 20 yds/20 yds/20 yds HIP CARE SERIES - Wall Series (60° angle, ×5 each) • Knee drives • Knee drives diagonal • Hip circles (forward/backward) • Hip abduction • Hip adduction • Hip extension Recovery — (2+ rounds) • Sauna — 10+ minutes • Cold — 2–4 minutes • Red light — 2–4 minutes Thank you so much for watching and supporting my page! If you enjoyed this, please like and comment below with any training ideas or questions. I’d love to hear what you want to see next—let’s keep chasing those athletic goals together! 🤍💪 I LOVE U SM ♡ – AnaMarie XOXO LET’S BE FRIENDS! Instagram: @anabruni.softball https://bit.ly/3HSPXbl TikTok: @anabruni.softball https://bit.ly/3uDlzi9 #PreseasonTraining #ProSoftball #SoftballWorkout #AthleteLife #SpeedAndAgility #SoftballJourney #trainlikeapro