This simple, total-body circuit training program is easy to follow and can help improve your overall health.
Did you overeat during the holidays? Or maybe getting in shape is one of your New Year’s resolutions.
Whatever your motivation, improving your overall health is easier than you think.
This weekly column focuses on gym exercises you can do at home with minimal equipment.
Before diving into the details of the workout, it is of the utmost importance that you put safety first. This means performing the exercises with proper form and not going too far if you feel any pain.
Finally, be sure to complement your new exercise program with a healthy, balanced diet.
This week's home gym routine is geared toward beginners, which is perfect for people who are trying to get back into a healthier lifestyle or are trying it for the first time.
Most exercises do not require any additional equipment and aim to improve all muscle areas of your body.
No gym membership? No room at home? No problem! Here's how you can get in shape for free.
Circuit Training Plan
3 complete sets of the 6 exercises below :
1 minute rest between sets.
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Bodyweight Squats: 20 repetitions (reps)
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Push-ups: 10 reps
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Lunges: 10 reps per leg
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One-arm row (using a full milk carton or other weight): 10 reps per arm
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Plank: 45 seconds
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Jumping jacks: 30 repetitions
This workout is a circuit workout, meaning you will do all of the exercises in order (with the required repetitions) three times (or sets) with a one-minute rest period between each set.
We will now go through each exercise, describing its movement, form, and the body part we are focusing on.
How to exercise your heart with cardio and circuit training?
Bodyweight Squats (20 reps)
These exercises primarily work the quadriceps, hamstrings, calves and glutes (legs and buttocks).
First, stand with your feet shoulder-width apart, toes turned slightly outward, and your gaze forward.
Next, slowly bend your knees and drop your hips to lower your body. Remember to keep your heels flat on the floor and your back straight.
When you bend your knees, they should go in the direction of your toes. If your knees go inward or outward, your form needs improvement.
Finally, when you hit the bottom, pause and firmly push yourself back up to the starting position using the same movement as for the descent. Repeat this movement 20 times, then move on to the next exercise.
Push-ups (10 reps)
Push-ups are one of the most common exercises you see people doing. Why?
Because it works most of the muscles in the upper body, focusing mainly on the chest (or pectorals), shoulders (or deltoids) and triceps.
First, get into a plank position with your hands slightly wider than your shoulders, your feet in a comfortable, balanced position (sometimes shoulder-width apart is comfortable), your butt down, and your back straight.
Your body should form a long straight line. Now lower your entire body to the floor, keeping it straight, especially your back. Your arms should not spread out, try to keep them as close to your body as possible.
Once you have reached maximum depth without touching the ground, raise your body back up to the plank position.
Do this exercise 10 times. You can do more if you want, but remember you have three sets, so go easy.
Lunges (10 reps per leg)
For the next exercise, we will work the lower body muscle groups through lunges.
Much like bodyweight squats, lunges work the legs and glutes (quadriceps, hamstrings, calves, and glutes).
It's best to do these in a long hallway or lobby, as you'll need room to walk. Stand up straight with your feet together and take a big step forward with your right leg.
Then lower your hips toward the floor by bending your knees. Both knees should form a 90-degree angle. The back knee (the left in this case) should be facing the floor without touching it, and the front knee (right) should be pointing toward the end of the hallway.
As we have already mentioned, always keep your back straight to avoid injuries.
Repeat the above but with the other leg, alternating each leg, and cross the corridor. For more difficulty, you can carry a bottle of water in each hand.
Don't cheat, it's not 5 reps per side to make 10 reps, it's 10 reps per leg.
One-arm row (10 reps per arm)
One-arm dumbbell rows are the only exercise in this program that requires equipment.
Don't worry if you don't have dumbbells at home, you can replace the weight with a carton of milk or your favorite fruit juice.
This exercise will train your latissimus dorsi (lats) while working your entire back, shoulders and arms.
Find a chair, bench, or long coffee table and place your left arm and leg on it, with your knee bent. Lean forward so that your body is parallel to the floor, keeping your back straight.
Come down and grab the weight with your right hand, and pull the weight towards your body while keeping it close to your body. In the last pose, the weight should be close to your chest and your arm close to your body.
Extend your arm down and you've got one rep. Now all you have to do is do 10 total for each side.
The plank (45 seconds)
The plank is simply the starting position for push-ups.
You keep your body weight balanced with your hands slightly wider than your shoulders, your butt down and your back straight.
Holding this position works your core and abs (abdominal muscles). If this is too easy for you, you can increase the hold time or alternate with side planks for the other two sets.
Jumping jack (30 reps)
Your gym teacher probably already taught you how to do jumping jacks, but here's a quick recap.
Start with your arms at your sides, then jump up and spread your legs shoulder-width apart and clap your hands above your head. Repeat 30 times.
Once you have completed all six exercises and the required repetitions, you can rest for one minute before moving on to the next set.
Remember to pace yourself as you will be doing three sets in total. Drink plenty of water, do the exercises with proper form and try to sweat!
How can I start my training without equipment?
Full body workout without weights.
When you train with bodyweights, you don't have to spend time getting dressed, going to the gym, warming up, talking to others, working out, waiting for a machine, showering, and going home.
You have everything you need with you at all times.
This means you can train whenever and wherever you want, wearing whatever you want too!
While some may view weightless training as a hindrance, it can actually be very freeing and convenient!
Let's face it, gym memberships can be very expensive, and they're only going to get more expensive over the years.
Instead of paying $30, $40, or even $50 a month to work out in someone else's puddle of DNA, why not exercise in the comfort (and cleanliness) of your own home, while saving a good chunk of money each month!
Build muscle and burn fat.
Another great benefit of bodyweight training is that it helps build muscle and burn fat at the same time.
To get the most out of weight training, you need to find ways to push your muscles to failure without having to perform hundreds and hundreds of repetitions.
One of the easiest ways to achieve this is to perform bodyweight circuits and/or reduce rest time between sets.
This way, you boost your metabolism while challenging your muscles with exercises that promote strength and muscle development.
Respect for joints and the central nervous system.
Even with great motivation, it is not realistic or advisable to train with super heavy weights day after day.
Your central nervous system, joints, ligaments and connective tissue can't handle it all.
If you train too hard and too often, you risk tiring your central nervous system, causing injury and exhaustion.
Since bodyweight training uses lighter loads relative to your maximum capacity, it allows for higher training volumes and frequencies, which promotes muscle growth and calorie burning!
Ideal for ALL fitness levels.
Many people avoid going to the gym because they are afraid of not looking good, they don't have experience with weightlifting, and/or they don't know how to structure a workout. As a result, they don't get all the benefits that resistance training can offer.
Weightless workouts at home can be done by anyone, regardless of experience level.
What we mean by this is that bodyweight workouts can be increased or decreased in difficulty and complexity depending on your own skill and strength level.
For example, if push-ups are too difficult, you can do them on your knees or against a wall to make them easier, without fear of being ridiculed.
Conversely, if regular push-ups are too easy for you, there are a seemingly endless number of advanced push-up variations you can perform to challenge your muscles without having to resort to the bench press.
3 Total Body Workouts Without Weights.
Complete weightless workout for beginners
For this total body workout without weights, you will perform the exercises listed below in a circuit.
In other words, you will perform one movement and then move on to the next one with as little rest as possible.
Once you have completed all the movements on the list, rest for 1 to 2 minutes, then repeat the exercise for a total of 3 sets.
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20 bodyweight squats
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10 push-ups
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10 alternating forward lunges (10 reps per leg)
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10 Reverse Rows
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30 jumping jack
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Plank (as long as possible)
Intermediate Full Body Workout Without Weights
For the intermediate full body workout without weights, you will again perform the exercises listed below in a circuit format.
Once you have completed all of the moves on the list, rest for 1-2 minutes, then repeat for a total of 4-5 sets.
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10 Bulgarian Split Squats per leg (1.5 reps style)
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15 incline push-ups
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pull-ups (repetition as many as possible)
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15 Jackkniffe sit ups
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15 alternating reverse lunges (each leg)
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10 pike presses
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10 supination pulls
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30 mountain climbers
Advanced full body workout without weights.
For the elite bodyweight warriors among you, advanced full body training without weights is something to behold.
You'll start with three straight-leg exercises to work your quads, hamstrings, and glutes, then finish with two supersets of upper-body strength-training exercises that will leave you breathless.
Just one set is enough to bring even the most experienced to their knees, but for those of you looking to improve your results, take a 2-minute break and try to do 5 sets in total.
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10 single leg squats (each leg)
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15 reverse lunges (each leg)
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20 bodyweight squats
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10 pull-ups
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10 dips
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10 bodyweight reverse rows
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10 Spider-Man push-ups
It is often (wrongly) believed that to get a good workout and/or build muscle and strength, you have to go to the gym and lift a bunch of weights.
In reality, all you need is your body, gravity, and a determined attitude to get a killer workout. Bodyweight training can (and will) help you get the body you've always wanted.
All it takes is a little ingenuity and a willingness to break with convention.
Once you free your mind, you will discover a whole new way to train, incredibly enjoyable and above all FREE!
