{"id":1228,"date":"2020-04-04T19:00:58","date_gmt":"2020-04-04T19:00:58","guid":{"rendered":"https:\/\/macro-plate.com\/blog\/?p=1228"},"modified":"2020-05-28T17:47:32","modified_gmt":"2020-05-28T17:47:32","slug":"a-total-body-home-workout-with-limited-space-and-no-equipment","status":"publish","type":"post","link":"https:\/\/macro-plate.com\/blog\/a-total-body-home-workout-with-limited-space-and-no-equipment\/","title":{"rendered":"A Total-Body Home-Workout with Limited Space and No Equipment"},"content":{"rendered":"\n<p>So you&#8217;re stuck inside with limited space, limited time, and no equipment! Not a problem. Here&#8217;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. <\/p>\n\n\n\n<h2>The Workout<\/h2>\n\n\n\n<p>This workout is broken up into three sections: a warm-up, a circuit, and a cool-down.<\/p>\n\n\n\n<p>Warm-up:<\/p>\n\n\n\n<p><em>Do each move for 20 seconds. Do this warm-up twice.<\/em><\/p>\n\n\n\n<ul><li>Jumping jack<\/li><li>High Knees<\/li><li>Squats<\/li><\/ul>\n\n\n\n<p>Circuit:<\/p>\n\n\n\n<p><em>Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.<\/em><\/p>\n\n\n\n<ul><li>Spiderman Mountain Climbers<\/li><li>Touchdown Jacks<\/li><li>Jump Squats<\/li><li>Lateral Crawl<\/li><li>Squat Thrust or Burpees<\/li><li>Single Leg Reach Jups<\/li><\/ul>\n\n\n\n<p>Floor and Core:<\/p>\n\n\n\n<p><em>Do each move for 12-20 reps based on your level. Rest for 30 seconds in between each move. Do twice.<\/em><\/p>\n\n\n\n<ul><li>Hip\/Thigh Extensions<\/li><li>Single Leg Kickbacks<\/li><li>Bicycle Crunches<\/li><li>Bird Dog Crunches<\/li><\/ul>\n\n\n\n<p>Cool-down:<\/p>\n\n\n\n<p><em>Do each move for 30 seconds&#8230;or longer if it feels good and you have time.<\/em><\/p>\n\n\n\n<ul><li>Criss Cross Arm Swing <\/li><li>Forward fold<\/li><li>Standing quad stretch<\/li><li>Shoulder circle<\/li><li>Side Bends<\/li><li>Child&#8217;s Pose<\/li><\/ul>\n\n\n\n<h2>THE WARM UP<\/h2>\n\n\n\n<h2>Jumping Jacks<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6af7a6ddf67c3078e02abf\/master\/w_1600%2Cc_limit\/jumping-jacks-20-min.gif\" alt=\"\"\/><figcaption><em>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&nbsp;<a href=\"http:\/\/www.formationstrength.com\/\">Formation Strength<\/a>, an online women\u2019s training group<\/em>. Photographer: Katie Thompson.<\/figcaption><\/figure><\/div>\n\n\n\n<h2>High Knees<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/59c817c8ea81f306765b2884\/master\/w_1600%2Cc_limit\/Fitness_11.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Squats<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6af7a0697cf76e6669d000\/master\/w_1600%2Cc_limit\/squats-20-min.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h3>ADVANCED OPTION &#8211; Skater Squats<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/03\/Skater-Squat.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>THE CIRCUIT<\/h2>\n\n\n\n<h2>Spiderman Mountain Climbers<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/597a5def35f46850de30260e\/master\/w_1600%2Cc_limit\/knee-to-arms.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Touchdown Jacks<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6af7a4ff2fab32610fafbd\/master\/w_1600%2Cc_limit\/pop-squats-20-min.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Jump Squats<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/57d8843650778cef321a440a\/master\/w_1600%2Cc_limit\/SQUAT_JUMP.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Lateral Crawl<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/04\/Lateral-Crawl.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Squat Thrust<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6af7a2bb7f036f7f5cbcf1\/master\/w_1600%2Cc_limit\/squat-thrust-20-min.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>ADVANCED OPTION &#8211; Burpees<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/03\/Burpee-1.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Single Leg Reach Jumps<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/59c81f52bdd6c02d8579129e\/master\/w_1600%2Cc_limit\/16.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>FLOOR AND CORE<\/h2>\n\n\n\n<h2>Hip\/Thigh Extension<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/03\/Hip-Thigh-Extension-1.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Single Leg Kickbacks<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/59c8111741062372cfaba032\/master\/w_1600%2Cc_limit\/062917_fitness_16.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Bicycle Crunches<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/59c816bcea81f306765b2882\/master\/w_1600%2Cc_limit\/move9%2520(1).gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Bird-Dog Crunches<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/59c8187d41062372cfaba034\/master\/w_1600%2Cc_limit\/Fitness_12.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>COOL DOWN<\/h2>\n\n\n\n<h2>Chest Cross Arm Swing<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5accd545dbf9c97076ae823f\/master\/w_1600%2Cc_limit\/lita-lewis-cross-arm-swing.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Forward Fold<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6b6c31ddf67c3078e02ad4\/master\/w_1600%2Cc_limit\/forward-fold-20-min.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Standing Quad Stretch<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5ad51523dbf9c97076ae845f\/master\/w_1600%2Cc_limit\/lita-lewis-quad-stretch.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Shoulder Circles<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6af7a6bb7f036f7f5cbcf5\/master\/w_1600%2Cc_limit\/shoulder-circles-20-min.gif\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Side Bends<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5ad8e3715996d57eda91cc3e\/master\/w_1600%2Cc_limit\/lita-lewis-side-bend-stretch.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Child&#8217;s Pose<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img src=\"https:\/\/media.self.com\/photos\/5b6b6c2ffb3fc15377746ec7\/master\/w_1600%2Cc_limit\/childs-pose-20-min.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<h2>Congratulations on a Great Workout!<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>So you&#8217;re stuck inside with limited space, limited time, and no equipment! Not a problem. Here&#8217;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. <\/p>\n","protected":false},"author":1,"featured_media":1224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[4,5,41,23],"tags":[77,78,79,80,81],"_links":{"self":[{"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/posts\/1228"}],"collection":[{"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/comments?post=1228"}],"version-history":[{"count":4,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/posts\/1228\/revisions"}],"predecessor-version":[{"id":1232,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/posts\/1228\/revisions\/1232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/media\/1224"}],"wp:attachment":[{"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/media?parent=1228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/categories?post=1228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/macro-plate.com\/blog\/wp-json\/wp\/v2\/tags?post=1228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}