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Published on March 30, 2020

No equipment workout

Equipment-free total-body workout

Whether you're staying home or going to work right now, it's likely that your days don't include a stop at your favorite gym or fitness studio. That doesn't mean a good workout is out of reach. You can still have a great sweat session at home. Try this quick bodyweight workout to build strength without weights. Do each circuit one time, resting for one minute between each circuit. Once you've completed all circuits, pause for two-minutes and repeat everything one to three more times. Include a three-minute warm-up, and stretch when you're done.

Equipment needed: none

Circuit 1:

  • 30 body weight squats
  • 20 step-ups (10 each leg)
  • 60 seconds of high knees or jumping jacks

Body weight squats: Squat down and stand back up, squeezing your butt throughout the movement. Try to bring your thighs as close to parallel with the ground as possible.

Step-ups: Step up onto a sturdy chair, stair or a bench and bring your back foot up to meet the first. Step back down one foot at a time and repeat with the opposite leg. Place your entire foot up on the step and push through your heel.

High knees: If you can run in place, you can do high knees. The only difference is that you want to bring your knees up as close as possible to your chest. If you are not able to perform this move, try jumping jacks instead.

Circuit 2:

  • 30 wall push-ups
  • 20 tricep dips
  • 60 seconds of skater jumps

Wall push-ups: Just like a traditional push-up but done against a wall. Walk your feet out farther for more of a challenge. If you can do a traditional push up, do those.

Tricep dips: Go back to the step that you used for step ups and have a seat. Grip the edge of the step and walk your feet out so your bottom is no longer seated. With your arms supporting the weight of your upper body, bend them to about 45 degrees, then straighten them back out. You'll feel the burn in the back of your arm in no time.

Skater jumps: Stand in place with your feet a few inches apart, bend your knees and take a giant leap to the right, leading with your right leg. Repeat, jumping to the left, leading with your left leg. Remember to bend your knees before you jump and after you land.

Circuit 3:

  • 30 lunges (15 on each leg)
  • 40 arm circles
  • 60 seconds of burpees

Lunges: Take a big step forward with your right leg, bend your knee and lunge down. Stand up, step back and repeat with your left leg.

Arm circles: Standing tall, extend your arms straight out from your sides and make tight circles in a clockwise motion. After 20, reverse direction. Keep your arms as straight as possible to really fire up your shoulder muscles.

Burpees: Stand tall, drop down into a deep squat, then place your hands on the ground. With hands firmly planted, spring your legs back into a straight-arm plank position. Hop your legs back in again, then jump to the sky. How many can you do in 60 seconds?

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