Bodyweight Circuit

This bodyweight circuit is perfect for scenarios in which you are short on time, space, equipment...or just want to totally destroy your legs. :) The most basic version of the circuit would be to complete it as performed in the video, with 10 reps of each of the following exercises:

1- Jump Squats

2- Skaters (x5/leg)

3- Surfers

4- Mountain Climbers (x5/leg)

5- Jumping Lunges (x5/leg)

Perform this circuit five times through. In between rounds, choose a few upper body and/or core exercises to span a 2-minute time frame. This tactic keeps you moving throughout the entire duration of the workout, but allows your legs to rest between rounds in order to maintain the same level of intensity during each round of the circuit.

If you are looking for a greater challenge, try performing the same exercises according to the following interval scheme: 

Round 1: 25 seconds on/10 seconds off

Round 2: 30 seconds on/15 seconds off

Round 3: 35 seconds on/20 seconds off

Round 4: 30 seconds on/15 seconds off

Round 5: 25 seconds on/10 seconds off

The time spent "on" refers to the time spent performing each of the five exercises. The time "off" is rest between the exercises. In between rounds, I suggest following the same tactic mentioned above (if not strapped for time, could spend up to five minutes on upper body/core exercises between rounds).

Included here is a video of what one round of this circuit would like, performed in the basic fashion (10 reps per exercises). I have also included a video of the mountain climbers filmed from a different angle, in order to emphasize form. Make sure to not let your hips rise so high they form a teepee, or drop so low that your back becomes arched. One great way to focus on keeping the core tight is to think about pulling your belly button in towards your spine. If you're on the hunt for an added challenge with this particular exercise, I highly recommend trying it with your feet on sliders! If you do not have access to sliders, paper plates or a rag on a slick surface will do the trick.

Enjoyed this video? Want more where it came from? Contact me at musclesbymadz@gmail.com to start discussing your personalized workout program today! All workouts are customized to your unique workout setting (at-home, various hotel gyms, standard gym), fitness goals, time constraints, injury history, etc.! :)