looking for one full body workout can it be done anytime, anywhere? Look no further.
This seven-move bodyweight circuit targets all major muscle groups, front and back, while challenging your cardiovascular fitness and mental toughness.
“The beauty of this 30/30 circuit is that you can do it anywhere: at home, at the gym, on vacation, on your lunch break,” says Andrew Walls, personal trainer at all-in-one gym subscription company . gym pass (opens in a new tab)who came up with this body weight training.
“It’s a perfect circuit to have in your back pocket for a full body blast.”
Body Weight Circuit
The circuit begins with a burpee, then moves through upper body, lower body, and core movements to build strength and assess core stability.
“The plan is to rotate between each movement while working for 30 seconds, resting for 30 seconds, and repeating as long as your schedule allows,” explains Walls.
“Remember to warm up thoroughly and practice each exercise a few times to get used to the technique,” he adds. “Then complete three rounds of the circuit for a total of 21 minutes. End your session with a bit of stretching to minimize muscle tension and soreness.”
This 30/30 bodyweight circuit can be completed two to three times a week. If it starts to feel easy, add an extra round to keep your strength and endurance progressing.
Weather 30 seconds Rest 30 seconds
Standing up, take a deep breath to fill your lungs. Lean forward to place your hands on the ground shoulder-width apart. Jump your feet back until you’re at the top of a push-up position, then return to your hands. Exhale as you drive to stand up and jump off the ground, while clapping behind your head to make sure your body is fully extended. Land on soft knees and continue with the next rep.
walls says: “The burpee is a great full-body exercise that will test and improve coordination, overall strength, cardiovascular fitness, and especially mental determination.”
Weather 30 seconds Rest 30 seconds
Support your weight on your hands and toes, with your arms extended, hands directly under your shoulders, legs together, and core engaged at all times. Bend your elbows, keeping them close to your body, to lower your chest until it lifts off the floor, then press into the floor until your arms are extended. If you have trouble with the toe push-ups, you can rest on your knees instead of your toes, but make sure your shoulders, hips, and knees form a straight line.
walls says: “The pushup is a phenomenal bodyweight exercise for strengthening core stability and control, along with the chest, front delts, and triceps.”
Weather 30 seconds Rest 30 seconds
Stand with your feet shoulder-width apart, toes pointed slightly. Keep your knees wide apart as you bend your knees and push your hips back to slowly lower until your thighs are at least parallel to the floor, keeping your chest forward. Push through your heels to come back up and stand up. The hips should end up fully extended. Inhale at the top of the squat and exhale as you stand.
walls says: “A squat is a movement pattern that we use very often without realizing it. When done correctly, squats are great for building lower-body strength and can even help protect you from back pain if you have underactive glutes.”
4 Alternate knee to elbow
Weather 30 seconds Rest 30 seconds
Start at the top of a push-up position with your hands directly below your shoulders. Bring one knee up to the elbow on the opposite side, then return it to the start. Repeat on the other side and keep alternating. Make the movements slow and controlled, concentrating on using your abdominal muscles to bring your knee as far forward as you can.
walls says: “Dynamic core exercises are a great way to develop muscle hardening on your abdominal muscles, providing great crossover benefits for all sports.”
Weather 30 seconds Rest 30 seconds
Stand up with your feet together. Take a big step back, landing on the balls of your foot, then lower your back knee under control until it lifts off the floor. Drive back through both feet to return to starting position, then repeat on the other side. Use your arms as counterweights to help maintain balance, lifting your left arm like a sprinter as you swing your right leg and vice versa.
walls says: “Make sure you take a big step with each lunge so your hips have enough room to open up and help fully engage your hamstrings and glutes.”
Weather 30 seconds Rest 30 seconds
Kneel on all fours with your hips over your knees and your shoulders directly over your hands. Keep looking through your hands at all times to keep your spine in a neutral alignment. Extend one arm forward and the opposite leg behind you, moving as far away from your midpoint as possible while keeping your arm and leg parallel to the floor. Alternate sides, keeping movements slow and controlled.
walls says: “Birddogs improve stability and strength around the spine, which helps relieve back pain by activating and strengthening all of the posterior chain muscles.”
Weather 30 seconds Rest 30 seconds
This bodyweight circuit ends with a classic. Start with your forearms on the floor, your elbows directly below your shoulders, and your hands together or pressed into the floor. Support your weight on your toes, with your shoulders, hips, and ankles in a straight line. Squeeze your abs and glutes to help keep your body still, making sure your lower back doesn’t arch and your hips don’t sag. Keep your breathing slow and controlled. Make it harder by keeping your feet together or a little easier by keeping your feet further apart.
walls says: “Planks strengthen the core, improve posture, and reduce the risk of common problems like back pain. They come in many variations, but before you try any others, you should aim to rack up at least two minutes on elbows or with straight arms.”
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