There are times when we need a workout we can do anywhere and without any equipment, and if this is you right now, you’re in the right place! In this 35-minute body workout at home (designed specifically for women), you'll progress through four, body weight progression circuits. Each circuit then culminates into one big compound exercise. The end result is you'll challenge, strengthen, and condition your whole body while getting and keeping your heart rate up. Whether you're at home, in a hotel room, vacation rental, or on your back patio, this workout is perfect for all fitness levels and focuses on building strength, endurance, and flexibility.
5 Benefits of Body Weight Progression Circuits
Muscle Engagement: Working through multiple exercises prepares your muscles and nervous system for the final compound movement, enhancing performance and coordination.
Enhanced Endurance: Gradually increasing intensity prepares your body to sustain effort longer, boosting both muscular and cardiovascular endurance.
Skill Development: Progressing through smaller exercises allows you to practice and refine your form, making it easier to perform the more complex compound movement effectively.
Mental Focus: Breaking the workout into manageable sets keeps you engaged and mentally prepared for the final challenge, building confidence as you progress.
Variety and Fun: This workout structure keeps things interesting, preventing boredom by mixing different exercises leading up to the final challenge.
Equipment for Body Workout At Home
Body Weight! WHEW!
We will use a chair but you can always use a bed, couch ottoman, bench, etc.
Workout Instructions
Your 35-Minute Body Workout At Home Instructions are:
4 Minute Warm Up
4 Circuits
2 Rounds Per Circuit
Each Round is:
30 seconds work- Exercise 1
10 seconds rest
30 seconds work- Exercise 2
10 seconds rest
30 seconds work- Exercise 3
10 seconds rest
30 seconds work- Exercise 4 (Compound Exercise)
10 seconds rest
After completing 2 rounds, rest 1 minute in between circuits
Cool Down/Stretch: 4 minutes
1. Right Lateral Lunge Pulse to High Knee
Targets: Glutes, Hamstrings, Quads, Adductors (inner thigh)
How to Do a Right Lateral Lunge Pulse to High Knee
Stand with your feet hip-width apart, feet facing forward and arms at your sides or hands on your hips for balance.
Shift your weight to your left leg and take a big step to the right with your right foot. Keep your left leg straight while bending your right knee.
As you step to the right, lower your body into the lunge by bending your right knee and pulse (two low bends) 2 times. Ensure that your right knee stays aligned over your right ankle and does not extend past your toes.
Engage your left quad (watch for hyperextension)
Maintain an upright posture with your chest lifted and shoulders back. Engage your core for stability.
Push off with your right foot and return to the starting position, balancing on your left leg and bringing right knee to right pec.
2. High Plank to Alternating Row
Targets: Core, shoulders, back (lats and rhomboids), pecs, biceps, triceps, legs
How to Do a High Plank with Alternating Row
Begin in a high plank position. Your hands should be directly under your shoulders, and your body should form a straight line from head to heels. Engage your core and keep your feet hip-width apart.
Shift your weight slightly to your left hand, then lift your right hand off the ground.
Bring your right elbow back towards your torso, as if you’re rowing, while keeping your hips stable and avoiding any twisting.
Lower your right hand back to the ground, returning to the high plank position.
Repeat the rowing motion with your left hand by shifting your weight to your right hand, lifting your left hand off the ground, and rowing with your left elbow.
Continue alternating between arms.
3. Tricep Dip
Targets: Triceps, shoulders, chest, back
How to Do a Tricep Dip
Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart. Place your hands next to your hips, fingers pointing forward or slightly outward, gripping the edge of the chair.
Slide your butt off the chair, keeping your arms straight. Your heels should be on the floor, and your legs can be bent at a 90-degree angle.
Pull your shoulders down, back and elbows squeezing into the body.
Inhale as you bend your elbows and lower your body toward the floor. Keep your elbows close to your body and lower until your upper arms are parallel to the ground (or as low as comfortable).
Exhale as you press through your palms to straighten your arms and lift your body back up to the starting position.
4. Left Bulgarian Lunge
Targets: Glutes, quads, hamstings, calves, core, hip flexors
How to Do a Left Bulgarian Lunge
Find a bench, chair, or sturdy surface that is about knee height. Stand a few feet in front of it.
Place the top of right foot on the bench behind you.Your left foot should be planted firmly on the ground in front of you, about 2-3 feet away.
Keep your chest up and shoulders back. Your left knee should be aligned with your left ankle. Slightly hinge your upper body forward.
Inhale as you bend your left knee and lower your body toward the ground. Go down until your left thigh is parallel to the floor or as low as comfortable. Your right knee should lower toward the ground.
Exhale as you press through your left heel to rise back to the starting position, straightening your left leg.
5. Sumo Squat Jump
Targets: Triceps
How to Do a Sumo Squat Jump
Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. This stance resembles a sumo wrestler’s position.
Keep your chest lifted, shoulders back, and engage your core muscles.
Inhale as you bend your knees and lower your hips down into a squat. Aim to lower your thighs parallel to the ground if you can.
As you exhale, push through your heels and explode upward onto the balls of your feet and into a jump, extending your arms overhead.
Land softly back in the sumo squat position by bending your knees and lowering your hips again, absorbing the impact through your legs.
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