Due to the enhanced one month quarantine a lot of us are not able to do our regular workouts/ training sessions or play sports. While there are some people with their own home workout equipment, majority only have their bodyweight as their workout tool. Bodyweight training is quite good to keep you strong, lean and healthy while we are still limited with our workout options. It’s also great to fine-tune your basic movement patterns and get your exercise form right so that you can engage and stimulate the right muscles while doing the exercise.
Here are 10 bodyweight circuit workouts you can try, most of them can be done in 20-30 minutes per session. These are cardio strength training sessions so you will want to move fast and limit rest periods but with the intent to contract the right muscles while executing the exercise. Feel free to adjust some of the exercises if you feel that it might be too difficult. A sample is to regress a standard pushup to a kneeling pushup or a squat jump to a basic air squat.
Workout 1:
10 Squats
10 Pushups
10 Pairs of Mountain Climbers
10 Pairs of Russian Twists
10 Burpees
10 Pairs of High Knees
Aim to do as many rounds in 20 minutes, limit your rest periods
Workout 2:
10 Reverse Lunges per side or 10 Bulgarian Split Squats per side
10 Plank Walkups
10 Twisting Mountain Climbers per side
10 Froggers
10 V-Ups
3 sets of 10 reps each exercise, rest for 2 minutes after finishing a circuit set
Workout 3:
1. Air Squats/ Prisoner Squats or Squat Jumps
2. Lateral Bounds
3. Spiderman Pushups/ Standard Pushups
4. High Plank with Shoulder Taps
5. Tuck Jumps
6. Glute Bridge
Timed Sets of 30 seconds work and 30 seconds rest. Finish a round then rest for 2 minutes before doing another set. Aim to finish 3-4 circuit sets.
Workout 4:
1. Plank Variation (30 seconds hold)
2. Mountain Climbers 15 reps per side
3. Glute Bridge with Marching 15 reps per side
4. Side Plank Variation 30 seconds per side
5. Pushup Holds, hold 10 seconds at the bottom, hold 10 seconds midway going up then hold 10 seconds at the top during a high plank position
6. Split Squat Holds: 20-30 seconds hold per side
Core Stability Workout, aim for 3 sets, rest for 1-1.5 minutes only after a circuit set
Workout 5:
100 Jumping Jacks
90 Jump Ropes/ 90 ankle bounces
80 High Knees total or pairs
70 Plank with Shoulder Taps (total or pairs)
60 Crunches
50 Air Squats/ Prisoner Squats
40 Pushups
30 Squat Thrusts
20 Leg Raises
10 Groiners (pairs)
1 set of 1 minute plank
Countdowns 100-10 reps. Finish as fast as you can
Workout 6:
Tabata 1:
1. Split Jumps
2. Plank Punches
3. Burpee with Pushups
4. Cossack Squats Alternating
*Repeat for 1 more set
Tabata 2:
1. Split Squat Left
2. Split Squat Right
3. Floor Y Hold
4. Plank to Knee Tap
5. Inchworm
6. Pushup Variation
7. Plank Jacks
8. Lateral Mountain Climbers
Tabata 3:
1. Squat Jump
2. Plank with Leg Lifts
3. Bear Crawl
4. Plank to Hip Tap
*Repeat for 1 more set
Three Tabata combinations. 20 seconds work, 10 seconds rest for 8 rounds. 4 minutes per Tabata. Move fast and do as many reps in 20 seconds. You can rest for 2 minutes before doing another Tabata.
Workout 7:
Aim for 10 reps on cardio strength exercise or 30 seconds hold for isometric exercise. Complete 3 sets of the circuit. Take 1-1.5 min rest only after a circuit set.
1. T-Pushups (10 reps)
2. Bent Over W Raise (30 seconds Hold)
3. Split Jumps (10 reps per side)
4. Hollow Body Hold (30 seconds Hold)
5. Single Leg Bodyweight Romainian Deadlift with Reach (10 reps per side)
6. Squat Hold (30 seconds hold)
7. Squat Thrust (10 reps)
Alternating between cardio strength and isometric exercises
Workout 8:
30 Air squats
20 Pushups or 20 kneeling pushups
15 Reverse Lunges (each side)
10 V-Ups
1 minute low plank hold
8 Rounds of the Basics, use 1-minute rest before doing the next round.
Workout 9:
Reversals 10-1 and 1-10.
This workout combination may be simple but is never easy. You will do three exercises which are a pushup variation, a mountain climber variation and a basic burpee. Pushups and Mountain Climbers (pairs) will start at 10 while Burpee at 1 repetition. The next set will be Pushups and Mountain Climbers (pairs) at 9 while Burpees are done for 2 reps. Keep on doing the reverse number of reps so at the final set the numbers of the exercises are reversed. Limit your rest periods.
Workout 10:
1a. Jumping Jacks
1b. Prisoner Squat/ Air Squat
1c. Close-hand pushups/ Standard Pushups
1d. Walking Lunges or Alternating Reverse Lunges
1e. Mountain Climbers
1f. Alternating Inverted Hamstring
1g. T-Pushups
1H. Run in place/ High Knees
30 seconds work, 20 seconds rest for 3 rounds. Rest for 1-2 minutes after one round.
