Take a look at the following circuit workout:
Bodyweight Squat (close stance) – 20 reps (2-0-1)
Close-Grip Push-ups – 15 reps (3-0-1)
Chin-ups/Pull-ups – 3 reps (3-0-1)
Reverse Lunges – 12 reps on each side (2-0-1)
Inchworm – 8 reps (2-1-2)
Running in Place – 30 seconds
Mountain Climbers – 12 reps per side (1-0-1)
Total-Body Extensions – 10 reps (1-0-1)
Calf Jumps – 12 reps
Reaching Lunges – 10 reps on each side (2-0-1)
Decline Push-ups – 12 reps (2-1-1)
Underhand Inverted Rows – 12 reps (2-0-1)
Running in place – 30 seconds
You will be performing this workout as a circuit, meaning you’ll do one movement, then immediately proceed to the next, with no rest. Beginners can ease into it by resting 30 seconds after finishing each exercise. More advanced lifters need to get a stopwatch and measure the workout time.
Bodyweight Squat (close stance)
Stand with the closer feet stance than the one using when doing a regular bodyweight squat. Keep the back rigid and straight and puff your chest out. Push the hips back and bend the knees. Begin squatting by lowering the hips to the ground and go as low as possible. Then, go back to the starting position.
Get yourself into a push-up position and place your hands close together. Beginners might want to try it with their hands a bit closer than classic push-ups. Advanced lifters should try to form a diamond shape with their hands with their index fingers and thumbs. The reason for this is that the closer your hands are positioned, the more you stimulate the triceps. In this position, lower yourself down as much as you can. When first starting out with this exercise, you might be able to get to just a few inches. If you keep working at it, you’ll eventually succeed to go all the way down.
Grab a bar with your hands facing you. Tuck the feet behind you and pull the chest towards the bar. Strive to get the chin over the bar. These are pretty difficult, so you might be able to do just a few of them at first.
Stand with the feet shoulder-width apart. Keep the back straight, abs tight and chest up. Then, step back with one leg, while bending the other leg. This is a lunge, only in reverse. Go back to the starting position and repeat the movement with the other leg.
This is a pretty difficult, yet extremely effective full-body exercise. Stand up straight with the feet shoulder-width apart. Then, bend down and place your hands on the floor. Go forward with your hands until you reach a push-up body position. Then, walk your legs towards the hands. Stand up. This is one rep.
Running in place
As the name itself says, this is very basic: just run in place by lifting one foot at a time. When the foot goes back on the ground, lift the other. This exercise can be a short cardio break between intense exercises.
Assume a push-up position. Now, lift one leg off the ground and bring the knee towards the chest. Get it back to the starting position and repeat the movement with the other leg. This is supposed to be a fluid motion and should be done as quickly as possible.
Total body extensions
This might be a bit tough to explain, although it’s not as tough to do. Start off with the feet slightly wider than shoulder-width apart. Dip down to a quarter of a regular squat and swing the arms behind you by the sides. Reverse the movement and go explosively up, extending the body and getting on your toes. Finish the movement by raising the arms overhead. Then, return to the starting position.
Stand with the feet shoulder-width apart. Lift the heels off the ground and balance the body on your toes. Now, hop as high as you can. Land back on the toes and repeat the movement. It can be hard to do it at first and it might take some time to get used to it.
Stand with the feet shoulder-width apart. Step forward with one leg and try to reach upwards as high as you can, using your hand while still being in the lunge position. Then, return to the starting position and do the same with the other leg.
Assume the push-ups position, but this time elevate the feet by putting them on an object. Now, do a push-up. This is a tougher variation of the regular push-up. If you find these too difficult, then feel free to do regular push-ups.
Underhand inverted rows
On a smith machine, lower the bar so that it’s one to two feet off the floor. If you don’t have access to a smith machine you can also do the exercise on a squat rack, with the barbell set low, a table or any low positioned bar for that matter. Get under the bar, grab it with an underhand grip, with your palms facing you. Now, pull the body up until the chest touch the bar. This is a brutal exercise for your middle back muscles. It can also serve as a substitute for chin-ups.