Expert Workout: Bodyweight Circuit

 

Need a Workout? Try this bodyweight circuit

The bodyweight circuit – if you are in need of a killer DIY workout you can perform that requires no equipment then this is exactly what you need! This expert-created bodyweight circuit will have you building muscle, burning calories, and improving your cardiovascular health! Keep this bodyweight circuit fast-paced and kill it!

The Bodyweight Circuit

Two Minute Get Up: With minimal use of your hands, get up and down from the ground a different way each time. For example, lying on your back, your side, your front, half-kneeling, and tall-kneeling.

The point is to not repeat the same move twice. This will get your heart rate elevated and the blood pumping!

Workout instructions

Three exercises will be done as a mini circuit, one after the other with minimal rest. The first move is a strong move, the second is a cardio move, and finally is followed by a core move.

Keep the cardiovascular move the same the whole workout as this allow you to get into more of a groove.

The Bodyweight Circuit Workout

Side Plank

Circuit 1

  • 1a. Power squat  – 10 reps
  • 1b. Ice skaters or High knees – 30 seconds
  • 1c. Front plank – 30 seconds

Do 3 circuits total, then move to the next one.

Circuit 2

  • 2a. Towel row while alternating legs – 30 seconds
  • 2b. Ice skaters or high knees – 30 seconds
  • 2c. Side plank with hip lift(do one side at a time) – 20 seconds

Do 4 circuits and move to circuit 3.

Circuit 3

  • 3a. Reverse lunge with a kick- 12 reps on each leg
  • 3b. Ice skaters or high knees – 30 seconds.
  • 3c. a href=”https://www.youtube.com/watch?v=yy6VSYBqrtA” target=”_blank” rel=”noopener”>Push up plank  – 15 seconds on each arm

Do a total of 3 circuits, you’re done (figuratively and literally).

Exercise descriptions

Power squat: 

Bodyweight Circuit Squats

  1. With your feet slightly wider than shoulder-width apart, squat down like you are sitting in a chair.
  2. At the bottom of the squat, hold that position for a 4 count.
  3. Then jump straight up powerfully and immediately go into the next rep.
  4. Land as quietly as you can.

Ice skaters:

  1. Balancing on your left leg, jump out to the right-hand side landing on your right leg.
  2. As you land kick your left leg behind you.
  3. Repeat on the other side. You should look like your ice skating.

High knees: 

  1. This is a lot like running in place. Raise your left knee explosively while taking your right hand towards your head.
  2. Repeat on the other side.
  3. Keep thinking “opposite arm, opposite leg” and taking your hand from your hip to cheek.

Front plank:

Plank

  1. To get into the plank position, lie on your stomach, legs extended behind you. Prop your elbows directly underneath your shoulders with your forearms and the palms of your hands flat on the ground.
  2. Tuck your toes in so they are pressing into the floor. Push through your elbows to lift your torso off the floor. Your weight should be on your elbows, forearms, and toes. Squeeze your glutes to flatten your low back.
  3. Your body should form a straight line head to heel.

Towel row:

  1. Grab a large beach or bath towel. Loosely roll it up until you can hold it tightly in both hands. Put the middle of the towel underneath your foot.
  2. Take a big step back with the opposite leg so you’re in a split stance. The back leg should be straight and the front knee should be slightly bent. Lean your torso over your front leg while keeping your lower back straight.
  3. Pull the towel towards you as hard as you can. Your elbows will bend slightly. For this isometric move, your actual body will not move throughout while you are contracting your muscles!

Side plank with hip lift: 

  1. Lie on your side with your elbow underneath your shoulder and feet stacked. You should form a straight line from head to heel.
  2. Drive that elbow down and pop that hip up and then slowly lower it towards the floor.
  3. Do the other side next time you repeat the circuit.

Reverse lunge with a kick: 

  1. Drop back into a reverse lunge with the right leg.
  2. In one motion kick the right leg forward while trying to touch your foot to your outstretched left hand. You’re basically front kicking the air coming out of a reverse/step-back lunge.
  3. Do all your reps on one side and then repeat on the other side.

Push up plank: 

  1. Get into the top of a push-up position with hands underneath your shoulders and feet a little wider than hip-width apart.
  2. Then drop down to your left elbow then your right elbow.
  3. Then push yourself back up using your left hand than your right hand. Then immediately drop back down to the elbows. Keep repeating.
  4. After 15 seconds swap and use your right hand to push yourself back up.

Wrap-Up

The beauty of this bodyweight circuit is that it literally can be done anywhere, anytime! So that kind of kills a few of your excuses for not working out! 🙂

Give this killer bodyweight circuit workout a try today and let us know how bad it kicks your butt!

Shane McLean
Shane McLean
Shane “The Balance Guy” McLean, is Personal Trainer at Anytime Fitness Forney, Texas. Specializing in core stability , mobility, and strength programs. Putting the fun back into exercise, one person at a time.
Shane McLean
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Expert Workout: Bodyweight Circuit

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