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

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
.gif)
Bird-Dog Crunches

COOL DOWN
Chest Cross Arm Swing

Forward Fold

Standing Quad Stretch

Shoulder Circles

Side Bends

Child’s Pose
