Workouts: Sue's At Home Body Weight Circuit



This is comprehensive, TOTAL body workout that you can do at home or while travelling, or incorporate into your regular gym routine.  This particular workout requires no equipment, using body weight exercises only, and is great for any fitness level.  I have provided both a low and moderate/high level workout.  If you really want to challenge yourself, try and do these as quickly (yet with proper form) as you possibly can.  Those who like an extra challenge can always vary the type of push-ups and/or hold on to a pair of dumbbells while doing any of the leg exercises.

This is a very simple type of circuit, but if you do it quickly and intensely, you are sure to feel the rewards of a pumping heart and sweaty face.  Enjoy!

LOW INTENSITY BODY WEIGHT CIRCUIT

+ 20X pop squats

+ 10X push-ups
+  10X tricep dips
+ 20X mountain climbers
+ 20X alternating step-ups
+ 10X diamond push-ups
+ 20X alternating split lunge jump
+ 10X pike push-ups
+ 10X tuck jumps
+ 30 second wall sit
+ 60 second plank
REPEAT

MODERATE TO HIGH INTENSITY BODY WEIGHT CIRCUIT

+ 20X pop squats

+ 10X push-ups
+  10X tricep dips
+ 20X mountain climbers
+ 20X alternating step-ups
+ 10X diamond push-ups
+ 20X alternating split lunge jump
+ 10X pike push-ups
+ 10X tuck jumps
+ 30 second wall sit
+ 60 second plank
REPEAT UP TO 4X TOTAL



2 comments:

  1. Conversely, I would often find I could jump very high off one leg a few days after training sessions that were heavier on two leg depth jumps. how to jump higher

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