Dumbbells, barbells, rubber tubing and weight machines all have something in common. They are used for resistance exercises, to build muscles and get you into better shape. But there is another type of resistance that you have access to and you can get from the comfort of your home. That is the weight of your body. If you don't like going to the gym or you are looking for convenience, you can use your body weight for a circuit workout. Circuit workouts can give you a full-body routine in a short amount of time and you can expect to increase your muscle endurance, your cardiovascular strength and your flexibility, all in one fell swoop.
Step 1
Do 10 decline push-ups, 10 conventional push-ups, then 10 incline push-ups with no rest. Push-ups are a staple in bodyweight exercises. To do conventional push-ups, lie on the floor with your hands directly under your shoulders. Push yourself straight up in the air, lower your body back down until you are about 4 inches off the floor and repeat. Do decline push-ups by placing your feet on a chair, and do incline push-ups by placing your hands on a chair.
Step 2
Perform pike push-ups. Pike push-ups put more emphasis on the lats, which are located on the upper sides of the back. To do these, come into a plank position and walk your hands back while lifting your hips up in the air. Your body should be in about a 90-degree angle. Maintain this angle as you lower your forehead towards the floor until it is about an inch above. Push yourself back up and repeat 12 to 15 times.
Step 3
Perform superman presses. Lie on your stomach with your arms straight out in front of you. Lift your arms and legs up in the air at the same time so your pelvis and lower abdomen are the only parts of your body contacting the ground. Lower yourself down and repeat 12 to 15 times.
Step 4
Perform dips. Dips are an exercise that targets the triceps. To do these, place two chairs about the length of your legs apart. Grab the edge of one chair with your hands and place your heels up on the other one. Lower your body down by bending your elbows and push yourself back up. Stop when your elbows are bent 90 degrees. Do 12 to 15 reps.
Step 5
Perform bicycle crunches. To do bicycle crunches, lie on your back on the floor. Place your hands on the sides of your head, lift your body up until your shoulders are off the ground. Lift your legs so your shins are parallel to the ground. Now alternate moving your elbows to your opposite knees. Your legs should be moving in a bicycle motion and your arms are just going side to side. Do 12 to 15 reps.
Step 6
Perform jump squats. To do jump squats, stand with your feet about shoulder-width apart. Squat down until your thighs are parallel to the floor, then leap up in the air as high as you can. When you do this reach your arms up as if you were trying to dunk a basketball. Do 12 to 15 reps.
Step 7
Lunge across the floor. Take a long step forward and bend your knees so the front one is 90 degrees and the back one is just above the ground. Come back up and step forward with the other foot. Come back down into a lunge, then come back up. Continue lunging for 12 to 15 steps.
Step 8
Put it all together. Do the exercises in the order they appear. Do six circuits, take 30 second rests in between each exercise and take 60 second rests between circuits.
Things You'll Need
- Two chairs
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