Just The Basics-Bodyweight Circuit

Awesome Total Body Home Workout

Just a simple basic workout featuring four sets of bodyweight exercises grouped into cardio, strength and core circuits. There is a 60 second rest period between each set of exercises. This workout can be performed and modified for all levels of fitness. Advanced or preconditioned exercisers can do more rounds or increase the number of repetitions for each exercise. Unconditioned or beginners can reduce the number of rounds, repetitions and modify the exercises as needed.

Circuit of 1 round of

Burpee 10

Jumping Jack 20

Mountain Climber 30

Seal Jumping Jacks 40

Rest for 60 sec

Circuit of 1 round of

Diamond Push Up 10

Body Weight Squat 20

Body Weight Reverse Lunge 30

Rest for 60 sec

Circuit of 1 round of

Inchworm Walk 10

Russian Twist 20

Flutter Kick 30

Bicycle Crunch 40

Rest for 60 sec

Circuit of 1 round of

Burpee 10

Jumping Jack 20

Mountain Climber 30

Seal Jumping Jack 40

Instructions:

Burpee

  • 1. Start in the top of a push up position.
  • 2. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
  • 3. Come to an upright position and jump into the air, raising your arms overhead.
  • 4. Return to the mid position and then jump your feet back out to a straight position.

Jumping Jack

  1. Begin with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head and return them to your side as you land.
  4. Jump back to starting position.

Mountain Climber

  • 1. Begin in a pushup position, with your weight supported by your hands and toes.
  • 2. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  • 3. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
  • 4. Repeat in an alternating fashion for 20-30 seconds

Seal Jumping Jack

  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Raise your arms up chest height. Open arms out as you jump and close as you land.

Diamond Push Up

  • 1. Support your body on your toes and hands. Feet together and hands in diamond shaped placed under your chest.
  • 2. Push up to a straight arm position, keeping your back flat and the diamond position of your hands.
  • 3. Lower your body returning to starting position.
  • 4. Repeat.

Body Weight Squat

  • 1. When performing the squat, let your body weight shift back into your heels as you sit your hips back.
  • 2. Keep your knees as far back behind your toes as possible.
  • 3. Keep your chest up and back held in neutral position or with a slight arch.
  • 4. Prevent yourself collapsing forward as you perform a squat.
  • 5. Make sure your toes, knees, and hips are all in line as you squat back.

Body Weight Reverse Lunge

  • 1. As you step back, plant your foot and put your body weight over top of your back knee.
  • 2. Keep your body position tall. All lower body segments in 90 degrees.
  • 3. Return to start position.
  • 4. Repeat.

Inchworm

1) Get into a plank position on your hands and toes, with arms straight, and core engaged. 2) With very small steps from your ankles and hips, while keeping your knees straight, move your lower body forward. Try to keep your tailbone tipped up to the ceiling as best you can. 3) Once you’ve gone as far as you can without bending your knees, set your feet in place. Then start walking your hands out in little steps until you’ve returned to a plank position. 4) Repeat.

Russian Twist

  • 1. For this exercise, it’s important to keep a short distance between your pelvis and your rib cage.
  • 2. That ensures that your abdominals are active don’t load your lower back by arching back.
  • 3. Once in position, twist your body to reach towards the ground with your selected weights or your hands.
  • 4. Alternate to the other side.
  • 5. Keep the weight close to your body and do your best not to lean back.

Flutter Kick

  • 1. For this exercise, you’ll come up in a V position.
  • 2. Sitting on your sit bones and your pelvis.
  • 3. Make sure that your abdominals are tight and pulled in, not leaning back, loading your lower back.
  • 4. From there, kick your legs in an alternate pattern.

Bicycle Crunch

  • 1. For the bicycle crunch, sit on your pelvis or your sit bones with your feet off the ground and upper body tall.
  • 2. Bring opposite elbow to the opposite knee.
  • 3. Twist between your pelvis and your rib cage.

Remember to:

  • Cooldown
  • Stretch
  • Hydrate

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