Fitness at home: A simple bodyweight circuit

Lockdown has been going on for over 2 months now and that’s how long the studio at Elevate has been closed. It feels much longer if I’m honest! The last few weeks have dragged a little, its getting quite repetitive and we’ve all been struggling for motivation. So Dan (Elevate co-founder) and I were thinking what could we do to get through things...and have decided to travel the world! We’ve thought long and hard and have launched a new challenge, Elevate Around the World in 28 days .

During all of this we’ll still be running our classes as usual and if you want to keep training I’ve put together this simple bodyweight circuit for you to enjoy. Once done, I’m off to cycle 70km!

Warm Up

Same as usual.

Bodyweight Circuit

So this set up is simple, 30 seconds on, 20 seconds off for each exercise. All you need is yourself and a bit of space for each one. There are 9 exercises in total, so hit them hard for 30 seconds, rest for 20 and then move onto the next one. After the last exercise, you’ll rest for 90 seconds before starting the whole round again. Its high intensity, but the aim is to get 3 rounds in total in.

Press-ups

We’ll start with something everyone knows. Start in either a full press up position or on your knees if you need to. Bend at the elbows and bring your chest as low as you can. Keep your hips and weight forward and make sure your head goes forward, ahead of your hands. If you’re a beginner then go down slow and up fast and if you’re more confident go down and up as fast as you can.

Pogos

Simple one this, stand with your feet together and hands by your side. Jump as high as you can, with minimal knee bend and use your ankles rather than hips and knees to make the jump. Make sure you land on the balls of your feet, not your heels, and stay on these to repeat the jumping movement.

Air Squats

Standing with your feet shoulder width apart, squat in a smooth movement. As you bring your hips down, make sure you sit back into your heels and keep your chest as upright as possible. Try to get your thighs parallel to the floor, or as far down as you can go.

Once you hit the bottom, bring your hips back up to a standing position and repeat.

Crunches

Many will know these as sit ups and you’ll also know they target your stomach muscles.

Lie on your back with your knees bent and your feet on the floor, shoulder width apart.

Hold your hands crossed on your chest or behind your head and curl your upper body up to your knees. Hold briefly at the top and lower to the ground, making sure your hands remain in place throughout.

Running high knees

Another simple one for you, great for getting the heart rate up. Running on the spot lift your knees to waist level as fast as you can. Make sure you are landing on the balls of your feet and keeping your back straight, while pumping your arms as if you were sprinting.

Supermans

Lie face down on the floor with your arms extended in front of you and your legs extended behind you. In one movement, engage your glutes and lower back to raise your arms, legs and chest off the floor as far as you can. Hold for a count of 3, then return to starting position and repeat. These work your upper and lower back muscles, as well as your glutes and hamstrings.

Side Lunges

Start standing up, with your toes pointing forward and your legs shoulder width apart.

Step out to the side with your right leg as far as you can go, shifting your weight and keeping your toes pointing forward. When you hit the bottom of the movement, punch back to the starting position and repeat.

Do your right side for 15 seconds and then move on to the left for the following 15 seconds.

Russian Twist

These went down well when I used them last week. Your starting position is sitting on the floor with your legs out straight. Start by leaning back slightly so your legs and torso form a V-like shape. From this position, brace your core and twist your torso from side to side.

The aim is to keep your legs in the same position as much as possible, to really work the torso area.

Warm down

That’s a good workout there, with a lot of variety. We’ve worked a lot of muscles, so stretch out to loosen yourself up and practice some breathing techniques. Have a drink, relax and you’re done.