Crush Your Week: 5 Bodyweight Circuit Workouts
This week’s workout plan is all about maximizing your own bodyweight. But don't let the fact that it's all bodyweight trip you up; these are sure to give you a run for your money. Each 20-minute workout incorporates one – or several – of your body’s major movement patterns. This is key for reinforcing optimal movement and reducing injury in the long run. Focus on each rep and work to achieve the full range of motion. Lastly, before you begin, make sure to start off with a solid full-body warm-up and end with some sort of cool down.
What are the benefits of bodyweight workouts?
Weights can be incredibly beneficial for a number of reasons, but you can get a great workout in with just your own weight. Here's why it's awesome:
- Improved core stability and balance
- Improved form
- Improved body composition and fat loss
- Increased full-body strength
- Improved functional mobility
Workout: The Full-Body Rundown
Do these 2 circuits for 4 rounds each. Rest 60 seconds between rounds and between circuits.
Circuit I:
- 12 bodyweight squats
- 8 push-ups
- 15-second dead hang
Circuit II:
- 10 (each side) alternating reverse lunges
- 30-second palm plank
- 8 sit-ups
Workout: The Penalty Loop
One circuit, 4 rounds. Push through.
- 400-meter run
-
30 burpees
Workout: Core & Legs
Do the below 2 circuits. The first circuit has 5 rounds and the second has 3. Rest 60 seconds between circuits.
Circuit I:
- 20-second isometric squat hold
- 30 seconds of mountain climbers
- 30-second elbow plank jack
Circuit II:
- 8 (each side) side squats
- 8 alternating single-leg deadlifts
- 30-second high-knee jog
Workout: Lower-Body Crusher
Do the first circuit for 5 rounds, then rest for 60 seconds. Circuit 2 is a Tabata-style workout, where you'll do each exercise for 20 seconds, then rest for 10 seconds. Do 4 rounds.
Circuit I:
- 10 bodyweight squats
- 10 squat jumps
- 30-second palm plank
Circuit II:
- Jump squats
- High-knee jog
Workout: Lunges for Days
Do the first circuit for 3 rounds, then rest for 60 seconds. The second circuit is a countdown: Do 10 reps of each exercise for the first round, then 9 reps, then 8 reps, etc. until you finish 1 rep of each.
Circuit I:
- 8 side lunges (left side)
- 8 side lunges (right side)
- 8 reverse lunges (left side)
- 8 reverse lunges (right side)
- 8 bodyweight squats
Circuit II:
- Push-ups
- Hinge jumps
