September is a busy month, returning to routines and getting back to school can mean that fitness falls to the wayside. But it doesn’t have to be that way! Try this full-body workout routine when you’re short on time, or in-between classes.  

Packed with compound movements that uses all your muscles and keeps your body burning calories well after you’re finished.  

BAND-RESISTED PUSHUPS - 4 SETS OF 8 REPS

  • Begin lying on the floor face down, hands planted directly under your armpits, shoulder-width apart with the resistance band looped around your forearms 
  • Bend your elbows and slowly lower your chest until you are a couple inches above the floor while maintaining tension on the band 
  • Extend your arms and push yourself back up to the starting position for one rep 
  • Brace your core throughout this movement and maintain tension on the resistance band

4-POINT KETTLEBELL SQUATS - 4 SETS OF 10 REPS

  • Begin standing with your feet hip-width apart, holding a kettlebell in front of your chest with both hands 
  • Engage your core drop down into a squat 
  • From this position, step your left foot forward, followed by your right and repeat

LUNGE UPRIGHT ROWS - 4 SETS OF 8 REPS

  • Begin standing with your feet hip-width apart, holding two dumbbells or kettlebells at your sides 
  • Step forward into a lunge forward with your starting foot  
  • Push back up to a standing position by driving through your feet 
  • Once at the top of the movement pull the weights up toward your chest keeping your elbows out 
  • Drop the weights back down to your sides for one rep 

KETTLEBELL DEADLIFTS - 4 SETS OF 12 REPS

  • Begin standing with your feet shoulder-width apart, holding two kettlebells in each hand 
  • Bend forward by hinging at the hips and pushing your hips backward while your kettlebells drop to the floor in front of you, keeping a slight bend in your knees 
  • Once you are at the bottom of this movement, push through your legs to return to the starting position for one rep 

KETTLEBELL SWINGS - 4 SETS OF 15 REPS

  • Start by standing tall, gripping the kettlebell loosely 
  • Squeeze your shoulder blades together and engage your core before softening your knees and hinging at the hips, all while maintaining a neutral spine 
  • Shift your bodyweight into the heels and glutes before pushing through your heels and thrusting forward with the hips to swing the kettlebell upward from your quads 
  • Contract your core, snap your hips and squeeze your glutes to bring the kettlebell to chest height 
  • Shift your weight back into your heels as you let the kettlebell descend naturally in a pendulum motion, landing slightly behind your body for one rep 

PLYO BOX TRICEP DIPS - 4 SETS OF 12 REPS

  • Begin sitting on the edge of a secure plyo box and position your hands hip-width apart 
  • Extend your legs in front of you and slide your buttocks off the edge of the platform 
  • Keep your elbows slightly bent and fingers relaxed 
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees 
  • As you descend, be sure to keep your hips as close to the platform as possible 
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep