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The Best Circuit Workout – Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week’s workout is a no-equipment circuit workout. In my opintion, this is one fo the very best circuit workouts you can do. Why? Well, for starters, this is a NO EQUIPMENT workout.  There are 10 different movements that you will do for the prescribed amount of reps for 6-8 circuits.

Basic Principles

We are stuck at home for another month (at least).  Here’s another great workout you can do at home in your living room! Find all my workouts here.

Since there isn’t any equipment involved this workout can be done anywhere you’ve got the room!

Focus on GOOD form as always. This is a circuit workout. Remember Curves? Their thing WAS the circuit workout! They had stations that you went through for a certain time. This is the same only with reps. You’ll do one movement after the other without resting (or as minimally as possible). Take a quick (30-60 seconds) rest in between rounds.

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well.

The Moves

These moves are fairly basic but here is a rundown just in case you’re unsure how to do something.

• Jumping Jacks – We’ve all done them. Use GOOD FORM here making sure you’re extending your arms to full length and using the full range of motion. No sloppy jumping jacks, you’re only hurting yourself if you skimp out on the movement.
• Push-ups – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• High Knees – You essentially run in place but bring your knees up as high as you can each time. I did SO many of these in soccer practices.
• Burpees – Burpees – Gotta love to hate burpees. You start standing up squat down and kick your legs out behind you like you’re going to do a push-up (do an actual push-up to challenge yourself if you want to make it more difficult) then bring your legs back in and jump up in the air.
• Crunches – Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
• Squats – Stand upright with your feet just wider than hip-distance then squat down until your thighs are parallel with the ground (deeper is fine too but you need to get to AT LEAST parallel for the movement to be most effective.
• Tricep Dips – Sit down on a bench with your hands next to your thighs. Walk your feet out and extend your legs lifting your butt off the bench with extended arms. Hinging at the elbow lower your body until your elbows are at least 90 degrees. You can go lower if you want.
• Wall Sit – Start with your back flat against the wall. Slowly slide down the wall until your thighs are parallel with the ground and your feet firmly planted. Hold this “seated” position until the time is up.

The Workout

Each movement will be done for the prescribed amount of reps. If you’re having trouble with the full reps, or it’s taking to long you can reduce the number of reps. If the workout is to easy you can increase the amount of reps.

Circuit Workout

6-8 rounds total

Jumping Jacks – 30 reps

Push-ups – 10 reps

High Knees – 30 reps

Burpees – 10 reps

Crunches – 30 reps

Push-ups – 10 reps

Squats – 30 reps

Push-ups – 10 reps

Tricep Dips – 30 reps

Wall Sit – 1 minute

Have fun with it. Time yourself! Try to beat your previous time and work up a good sweat!

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you think or if you’ve tried it.

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