Strength + Cardio Total Body Circuit Workout (no equipment!)
/
I'm really excited about sharing today's workout with you because this is a format I've been teaching for a while now at Life Time Athletic, and I LOVE it! At Life Time, the class is called C9 Challenge, and we typically use dumbbells and resistance bands for equipment. Today's workout is all bodyweight though, so it's PERFECT for those of you going on vacation who are in need of a killer sweat sesh with no equipment!
I love this format because it's over and done in about 45 minutes (with a warm up and cool down), and it goes by SO quickly! The format goes as follows: 3 blocks of exercises, and in each block there are 3 moves targeting the upper body, lower body, and abs, all done for 1 minute each and repeated 3 times through. So it's a 3x3x3 workout, if you will. Each block ends with 1 minute of a cardio move before you go onto the next block. You ready to bring the heat?? Let's get going!
Strength + Cardio Total Body Circuit Workout
What You'll Need: just a mat, a timer, and yourself! And maybe a water bottle and sweat towel. ;)
What You'll Do: time each exercise for 1 minute, completing each circuit 3 times through. After each circuit, complete the cardio move for that circuit (shown below) for 1 minute. After the cardio burst, rest for 1 minute before moving onto the next circuit.
CIRCUIT 1 (x 3)
Regular Push Up to Pike Push Up - start in a regular push up position and do 1 push up (shown). Then walk your hands back toward your feet so your body forms a V (shown). Look back at your feet and do 1 pike push up, bringing the crown of your head to the floor. Walk your hands back out to a regular push up position and do another regular push up concentrating on lowering your chest to the floor and keeping your entire body straight.
Curtsey Lunge to Step Back Lunge (alternate legs each round; last round = 30/30) - start with your left foot planted on the floor, and bring your right leg behind and back to the left in a curtsey lunge. From here, staying low in the transition, bring both feet together and then step back in a regular lunge on the same leg (i.e. right leg steps back). Keep that pattern going for the full minute. Switch legs for the second minute, and the last minute do each side for 30 seconds.
10 Knee Presses + 10-second Hold - start in a supine position with your knees bent at a 90Λ angle, knees in line with hips (as shown). Lift your upper back off the mat slightly, and press your hands into your knees and knees back into your hands to engage your abs. Press and release 10 times, making sure to really engage your abs with each press. After 10 presses, hold the press in for 10 seconds. Keep that pattern going for the full minute.
- repeat circuit 1 two more times -
Circuit 1 Cardio: high low jabs (shown below) - start in a low squat facing one side and punch out to the side in a jab. Propel yourself up in a high jump and as you rise, jab again. Land back down in that squat and jab, and then jump up again and jab. Do each side for 30 seconds, focusing on hard punches and recruiting your quads & glutes for the jumps.
CIRCUIT 2 (x 3)
Swimmer Pulls - start lying down on your stomach in a Superman position with legs and arms raised. From here, extend both arms out straight (as shown), and then pull them back slowly so your shoulder blades come together. Squeeze your back here for a second, then release back to starting position with arms out straight. Keep the pulls and squeezes going for the full minute.
Lunge + Kick Sequence (alternate sides each round; last round = 30/30) - start standing and step forward with your right leg into a forward lunge (shown). Get as low as you can. Push yourself back up to standing and immediately do 1 front kick on the right leg (shown). Then step out to the right into side lunge (shown). Push yourself back up and immediately kick that leg out into a side kick (shown). Now step your right foot back into a backward lunge (shown), push back up, and do 1 back kick on the right (shown). Keep the pattern going on the right leg for the full minute, then switch to the left for second round and do each side for 30 seconds in the last round.
Birddog Plank + Crunch (30/30) - start in a high plank extending your right arm and left leg out straight in birddog position (shown). Hold this position for 2 seconds, actively engaging your abs. From here, bring your elbow and knee in to meet in the middle, exhaling and bracing your abs at tight as possible. Extend back out without letting the right hand and left foot to touch the ground. Hold the plank for another 2 seconds, then bring your elbow and knee in together. Keep the motion going for 30 seconds on one side, then switch for the next 30. Take it slow!
- repeat circuit 2 two more times -
Circuit 2 Cardio: Up & Over Jump Lunges (shown below) - start in a low lunge on one side, reaching your hands toward the ground (as shown). From here, push off your legs to get height in the jump, and reach up and over to the other side, landing in a lunge on your other leg (shown). Keep alternating jumps side to side for 1 minute, focusing on loading the jump, then exploding upwards.
CIRCUIT 3 (x 3)
Tricep Dip Toe Reach - start with your feet and hands flat on the ground, butt raised slightly off your mat (shown). Bend your elbows to lower yourself down so your butt touches the mat. Push back up to starting position, and extend one arm and the opposite leg to meet in the middle, reaching for your toes (shown). Go back down in a tricep dip, and as you come up, extend the other arm and leg up. Keep that pattern going for the full minute.
Single Leg Glute Bridge - start supine with one leg raised in the air, the other foot flat on your mat, arms by your sides. Pushing through your heel, raise your hips up as high as you can, lifting your butt off your mat, and squeeze your glutes at the top. Lower back down to starting position. I'll give you the option here of either doing each side for 30 seconds, or staying on one side for the full minute, then switching for round 2, and 30/30 in round 3. Up to you!
Toe Reach to Leg Lower - staying in that supine position, raise your legs up straight, bottoms of your feet toward the ceiling, arms extended straight upwards as shown. From here, reach for your toes lifting your upper back and shoulder blades off your mat as much as possible. Lower yourself back down slowly, and while keeping your arms extended upwards, lower your legs toward the floor (but don't let your feet touch the ground!). Raise them back up to start, and reach for your toes again. Keep that pattern going for each minute. Feel those abs!
- repeat circuit 3 two more times -
Circuit 3 Cardio: Side to Side Burpees (shown below) - start on one side of your mat and do 1 full burpee. When you come back up to jump, simply hop over the mat and land on the other side. Do 1 full burpee here, and hop back over to the other side. Keep 'em going as quick as you can for the full minute.
Woo baby! How'd that workout go for you?? Are you feelin' the burn? I love this circuit format because it really pushes you, and that cardio burst at the end is always a killer. I hope you enjoyed the workout today, and if you haven't yet entered the GIVEAWAY from yesterday's post, make sure you do it before midnight tonight!!
Wearing: Teal Adder leggings & Mahalo bra c/o Wear It To Heart; Lululemon tank; New Balance sneakers
Readers: chat with me! Do you add bodyweight workouts to your fitness regimen during the week? How often do you work out at home or on the go and need a no equipment workout to bring with you? How was your weekend?
