We’ve all had those days where simply traveling to the gym seems like in insurmountable task. Whether your body is telling you to take a day off, or you’re just having a lazy day - it doesn’t have to be a complete loss. I’ve put together a very simple bodyweight workout that can be done from the comfort of your living room.

If you really push yourself, a workout like this will not only challenge all muscle groups and increase your heart rate, but it will also burn a ton of calories. The only equipment you will need is a 1-gallon milk jug, or something heavy enough that it will challenge your muscles after performing ten repetitions. 

This circuit is designed to be performed 3 times through, without any rest between exercises or rounds. If three times is too challenging, perform is once or twice and try to get better on your next attempt. Similarly, if three times is too easy, feel free to complete the circuit as many times as you can to really challenge yourself. 


One of the most important things before a workout is making sure you always warm-up. I’m not talking about performing static stretches of muscles (the pros and cons of which will be discussed in a different issue), I mean warming up the entire body by either running in place, jumping rope, or performing some light sets of push-ups and/or squats. Spend a few minutes getting your heart rate elevated and the blood flowing to your muscles before any workout. 


After you’ve performed your warm-up exercises, the actual routine is as follows:

  •     10 Push-ups
  •     25 Bodyweight Squats
  •     10 Dumbbell rows (w/ milk jug or dumbbell)
  •     20 Walking lunges
  •     30 Second plank
  •     50 Jumping jacks

The exercises should be performed back to back without any rest. For the average person, the goal should be three rounds. As always, proper form, especially during the squats and lunges is an absolute must. As long as your form is good, speed is going to determine how challenging this workout is. Obviously the faster you move through each exercise, the more challenging it’s going to be. With that said, if you think 3 rounds will be too much for you, but you still want a long workout, simply slow down the movements and concentrate on good form an even pacing. 


In short, this can be beneficial for everyone. Whether you’re new to working out, or you hit the gym multiple times a day, the modifications to this workout are pretty endless if you’re looking to scale up or scale down. In the coming weeks, we will be discussing an advanced bodyweight workout, so keep an eye out.


If you read through the exercises listed above, and you have questions about how to perform each of the movements, feel free to e-mail us and we’d be glad to help. If you want, we can also get you in touch with a fitness professional we’ve partnered with. I know for a lot of people, the idea of walking into a new gym or calling up a personal trainer can be intimidating. We also realize that some gyms are simply looking to give prospective clients the hard sell. For that reason, we work only with gyms and trainers who are dedicated to proper form and have a strong desire to help clients reach their personal best. 


After you’ve completed 3 rounds, let us know your best time on our Facebook page. We look forward to hearing from everyone!

jeremy sedlockComment