No Equipment Full Body Workout

I don’t know if it’s possible to physically be in love with a workout, but if it is, this is the one. I know that makes me sound crazy or you’re like “ok whatever Erin”, but I’m serious. I’ve done it three times in the past week, so it’s safe to say I’m obsessed. Why do I love it so much? Because it works your entire body and leaves you feeling accomplished afterward, AND it’s a great cardio workout since the entire circuit is done for time.

No Equipment Full Body Workout 15

The first time I completed the circuit in 15:20, the second time in 14:18 and the third time in 14:43. Woohoo! Be sure to go at your own pace, but if you end up completing this circuit more than once, try to beat your first time. “For time” workouts aren’t usually my thing because I get paranoid that I’ll focus on time instead of form, so if you’re also like me in that way, periodically check in with yourself to make sure your form is on point. 

For this workout you just need you yourself and YOU—I’m guessing you probably figured that out by the “no equipment” post title. You will go through and complete 30 reps of each exercise before moving on to the next. If you can’t complete 30 reps at once, do as many as you can and then come back to that specific move and finish out your 30. For example, I couldn’t do 30 push ups in a row (even girl push ups!), so I did 15 and then continued on with the circuit before coming back to then and doing the other 15 push ups. Hopefully that makes sense, but let me know if it doesn’t. Let’s get movin’! 

No Equipment Full Body Workout001

High knee+half burpee: Start in a standing position and then jump and bring your left knee in the air while balancing on your right foot. Quickly switch over so that your weight is on your left leg and your right knee is in the air. Do this twice and then crouch down and quickly bring your legs behind you. Quickly bring them back up and go right back into the high knees. Two high knees+one half burpee=one rep; Complete 30 reps. 

Push up+spiderman: For modified push up (pictured): Get in your hands and knees, bending at the knee so that your feet come toward your butt. Keeping your wrists in line with your shoulders, lower down into a push up position. Come back up, straighten your legs and bring both feet behind you. Immediately bring your left knee to your left elbow, and then your right knee to your right elbow and then get back into your modified push up position. One push up+Spiderman on each side=one rep; Complete 30 reps. CHALLENGE YOURSELF: Complete full push ups instead of modified push ups. 

High jack squat jack: Above I called these high jack low jack, but in actuality it’s more like high jack squat jack—I didn’t want to redo the entire collage. Forgive me? So for this move you’re going to perform one normal jumping jack and then to into a squat jack. For the squat jack, you’ll get into a squat position and, remaining in that position, jump your legs out and then back in. The regular jumping jack followed by a squat jack equals one rep; Complete for 30 reps. 

V-ups: Lie flat on the ground, arms overhead. Simultaneously lift your hands and feet up, forming a “V” with your body and allowing your hands to practically touch your feet. Using your core muscles, gently lower back down. Each “V”=one rep; Complete for 30 reps.  

Squat jump: Start in a squat position and, using your legs, push yourself off the ground into a jump. Be sure to jump high enough so you can point your toes at the top. That way, you’re working your calf AND your quad muscles. One jump=one rep; Complete for 30 reps.

Squat pulse: Get into a squat position, making sure your knees do not come over your toes and that your butt is back (as if you were going to sit down in a chair). From there, gently pulse up and down one inch. One pulse=one rep; Complete for 30 reps. 

Single leg bridge: Lie down on your back with your knees bent, feet on the ground. Extend your left leg straight in the air and, using your flutes, lift your butt up so that your body forms a bridge. Lower back down. Complete 15 reps with your left leg in the air and then switch legs and complete the last 15 reps with your right foot in the air. 

Side lunge knee up: Start in a standing position. Lunge over to your right hand side, bending your right leg and keeping your left leg straight. From there, squeeze your core and lift your right leg, bringing your right knee up towards your chest and then bringing that foot down. Then, lunge to the left, bending your left knee and keeping your right leg straight. One lunge=one rep; Complete 30 reps. 

Plank: Get into a plank position by going down on your forearms, legs straight behind you, core tight. Hold plank for 30 seconds. 

Burpee: Crouch down and then quickly jump your legs behind you. From there, bring your legs back to your starting position and then jump straight up. That is one burpee. One burpee=one rep; Complete 30 reps. 

Q: Have you ever fallen in love with a workout? Plans for the weekend? I’m going over to my grandma’s house tomorrow for her birthday, but that’s all I have planned so far!


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