Basic Bodyweight Circuit

It's been quite awhile since I posted a do-anywhere workout, so I thought I would share one that I recently wrote up for a remote coaching client. I get a lot of requests for workouts that require little to no equipment, as well as workouts that involve simplified movements for beginners. I'm going to make an effort to share these more often. This circuit is nothing but basic bodyweight movements, but still a little more interesting than the typical "squat, sit-up, jumping-jack, repeat" routines floating around on the internet. Even if you're a seasoned athlete, this one will get your heart pumping! 

3 Rounds For Time:

20 sec high knees

15 push ups

30 sec squat jumps

35 sec mt climbers

15 alt. Lunges 

60 sec plank

10 burpees 

I'm going to break down the movements, just to clarify correct form: 

High Knees

                                         

High knees is basically running in place with an exaggerated knee lift. Think knees to chest. 

Push-Ups

                              

Most people assume that they know how to do a push-up, but a large majority of the people we see, start out doing them incorrectly. During the push-up the elbows stay close to the body. This ensures that you are not placing undue stress on the elbow joint, and you maintain some amount of torque through the hands. The glutes and torso should remain tight throughout the entire movement. When you come down, the chest and only the chest, should touch the ground. The torso, ribcage, and pelvis remain hovering above the floor. If you are not touching your chest to the floor, it's considered a no-rep. If you are laying down on the floor with each rep, again, none of those would count. 

Squat Jumps

                           

Squat jumps start out just like a normal squat, but they are a plyometric movement. You're going to put your weight in your heels, bring your butt back, and come down just like you were about to sit in a chair. Be sure that your knees are behind, or directly above, your toes and that they are not caving in toward eachother. As you come down, you are going to maintain the same lumbar curve that you have while standing, by keeping your chest and torso upright throughout the movement.

                                             

As you come up, rather than simply squeezing your glutes to a standing position, you are going to explode up, jumping as high as you can. When you land, try to immediately come back down to your starting position and repeat. 

Mountain Climbers

This movement starts out in a high plank position, with the core tight and arms locked out, shoulder width apart. You are then going to alternate bringing one foot at a time up to your hands while keeping the other foot back behind. 

Lunges

Start out by bracing your core and stepping one foot forward with shoulders back. Lower your body until your back knee touches the ground (both legs should be at a 90 degree angle). Make sure that your forward knee is behind the toes and not caving in. When you stand up, push off with your heel rather than your toes to prevent undue strain on the knees. Alternate between legs. 

Planks

The plank is an isometric exercise in which the body hovers over the ground for an extended period. The core and glutes should be tight and the body should be in a straight line with the weight supported by the forearms and shoulders. 

Burpees 

The burpee starts out standing upright with feet shoulder width apart. Then you quickly drop your body down to the ground. 

Perform a push-up, and then pop back on to your feet. 

Once you have your footing, jump up as high as you can and clap your hands once over your head.

When your feet touch the ground, immediately drop your body back to the floor and repeat.