If you cannot reach the gym or it’s a busy day find some space in the studio or at home and complete a bodyweight training session. The following Circuit will help you fire up your metabolism and shed body fat. If it’s lunchtime concentrate on 4-5 exercises incorporating Legs, Hips, Chest, Shoulders for 30 minutes. If you have an hour or more try to attain 8-10 exercises for a total body workout. As always warm up, stretch, exercise, then warm down and stretch again.
Try to reach 3 Circuits and aim for 12-16 reps of each exercise, depending on your fitness level there are also some alternatives to help you progress by increasing resistance and one or two further exercises for variation.
1) Prisoner Squat
2) Prisoner Reverse Lunge
Progress With
1) Prisoner Cycle Lunge
2) Prisoner Squat Jump
3) Walking Lunge
4) Lateral Lunge
Progress With
3) Overhead Walking Lunge
4) Overhead Reverse Lunge
5) One Legged Hip Thrust
6) Swiss Ball Leg Curl
7) Swiss Ball Hip Lift
8) Push Up (Incline)
9) One Arm Push Up
Progress With
8) Spiderman Press Up
9) Break Dancer Push Up
10) TRX (Suspension) Row
Progress
10) TRX (suspension) Y Pulls
11) TRX (Suspension) Tricep Skull Crusher