A Simple, No-Equipment Circuit Workout

We got our first proper snow in Columbus today (it actually put me in a good mood — all the cold weather without snow here gets old!) along with ten-degree temperatures, so I thought I’d share a circuit workout you can do indoors without any equipment.  Many of the exercises hit more than one muscle group, and in case you too have the attention span of a flea, there are no complicated movements or photographs to follow.  I ran through it once in about 20 minutes before work this morning, but feel free to repeat if you have the time and feel good!

Office Snow

Today at the office

Instructions: Choose a cardio exercise, such as marching in place, jumping jacks, jumping rope, or high knees.  Alternate one minute of cardio with one minute of each move below in order.  Complete as many repetitions as you can with the exception of 6. Plank and 10. Glute Bridge, which you’ll simply hold for the full 60 seconds.

1. Mountain Climbers
Begin in a push-up position. Pick up your right knee and drive it toward your left elbow, then do the same on the opposite side — left knee toward right elbow.

2. Squat Jumps
Begin in a squat position, as if you were sitting in a chair. Jump as high as you can, and try to land softly.

3. Lunges

4. Push-ups

5. Crab Walk (looks dumb but it’s good for your shoulders!)

6. Plank – Hold for 1 minute
Position yourself as if you were starting a push-up, but rest on your forearms instead of your palms.

7. Burpees
Squat down and place your hands on the floor in front of you. Thrust your feet back so you land at the top of a push-up.  Complete a push-up, then bring your feet back to the starting position. Finally, jump straight up, raising your hands above your head.

8. Crunches

9. Back Extension
Lay on your stomach with your arms extended in front of you. Using the strength of your lower back, lift your arms and legs several inches off the ground. Pause at the top, then gently return to start.

10. Glute Bridge – Hold for 1 minute
Lay on your back with your knees bent, feet flat on the floor, and arms at your sides. Pressing your heels into the ground, slowly lift your hips and hold.

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