No Gym, No Time, No Problem – Body Weight Circuits
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It is a fact. We are busy. We are pulled in many directions. We have jobs, school, kids, family, friends, and communities all needing our time. We know. We understand. Paying an expensive membership fee to join a gym that you never have time for is not a good use of money. You’ll try your best at first, but eventually, life gets the better of you and you watch all of that money waste away in a gym that is too far away and requires too much time. We know. We get it.
Here is the solution.
Body Weight Circuits. Body weight circuits are the answer and here is why:
- You can complete the workout in the comfort and privacy of your home.
- You do not need a gym. Save the money. Save the time on the commute.
- You can complete a full-body workout in less than 30 minutes.
- Body weight circuits are more efficient at burning fat than long cardio workouts.
- Body weight circuits are a fun way to workout
- Even experienced weight lifters and athletes think body weight circuits are a great way to workout.
- Anybody can do it.
- Couples can do them together providing support and encouragement
How does a body weight circuit work?
Body weight circuits work your entire body using nothing but your body weight. It incorporates exercises like pushups, pull ups, lunges, squats, and many more. It is called a circuit because you move immediately from one exercise to the next without rest. Once you complete the full circuit, usually consisting of at least eight exercises, you are allowed to rest for 60-90 seconds. Then repeat the full circuit. The best body weight circuits alternate pushing and pulling movements as well as upper body and lower body exercises. For example, you might start with 20 squats (a lower body pushing exercise), then move to pushups (an upper body pushing exercise), then do a wall squat (lower body stability exercise), followed by reverse rows (upper body pulling exercise).
We guarantee that if you’ve never done body weight circuits before you will be fried after completing the circuit twice. As you get more advanced at completing a body weight circuit you can try to repeat the circuit a third time. Then feel free to collapse on the floor and rest for as long as you need.
Below is a list of body weight exercises. Feel free to experiment and develop your own circuit workouts. If you’d rather have the expert in bodyweight circuits guide you through it, there is no one better than Craig Ballantyne and his Turbulence Training Body Weight workouts.
Squats, lunges, reverse lunges, jumping lunges, jumping jacks, vertical jumps, spiderman climb, wall squats
Push-ups, close-grip push-ups, decline push-ups, spiderman push-ups, reverse rows, pull ups, chin ups, T-push-ups
Plank, side plank
Feel free to add to this list in the comments section. What are your favorite body weight exercises?
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