Lifestyle Productivity Tips & Tricks

A Total-Body Home-Workout with Limited Space and No Equipment

April 4, 2020

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A Total-Body Home-Workout with Limited Space and No Equipment

So you’re stuck inside with limited space, limited time, and no equipment! Not a problem. Here’s a quick and simple workout that you can do 3-4 times a week to keep your heart pumping, muscles moving, and brain happy.

The Workout

This workout is broken up into three sections: a warm-up, a circuit, and a cool-down.

Warm-up:

Do each move for 20 seconds. Do this warm-up twice.

  • Jumping jack
  • High Knees
  • Squats

Circuit:

Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

  • Spiderman Mountain Climbers
  • Touchdown Jacks
  • Jump Squats
  • Lateral Crawl
  • Squat Thrust or Burpees
  • Single Leg Reach Jups

Floor and Core:

Do each move for 12-20 reps based on your level. Rest for 30 seconds in between each move. Do twice.

  • Hip/Thigh Extensions
  • Single Leg Kickbacks
  • Bicycle Crunches
  • Bird Dog Crunches

Cool-down:

Do each move for 30 seconds…or longer if it feels good and you have time.

  • Criss Cross Arm Swing
  • Forward fold
  • Standing quad stretch
  • Shoulder circle
  • Side Bends
  • Child’s Pose

THE WARM UP

Jumping Jacks

Model Amanda Wheeler is a certified strength and conditioning specialist (C.S.C.S.) and Precision Nutrition Level 1 Coach. She is the co-founder of Formation Strength, an online women’s training group. Photographer: Katie Thompson.

High Knees

Squats

ADVANCED OPTION – Skater Squats

THE CIRCUIT

Spiderman Mountain Climbers

Touchdown Jacks

Jump Squats

Lateral Crawl

Squat Thrust

ADVANCED OPTION – Burpees

Single Leg Reach Jumps

FLOOR AND CORE

Hip/Thigh Extension

Single Leg Kickbacks

Bicycle Crunches

Bird-Dog Crunches

COOL DOWN

Chest Cross Arm Swing

Forward Fold

Standing Quad Stretch

Shoulder Circles

Side Bends

Child’s Pose

Congratulations on a Great Workout!

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