Let’s put a twist on all of those “quarantine workouts” you’ve been doing: Try this full-body, structural balance circuit workout.
After six months of coronavirus-induced quarantine (will it ever end?!), lots of people are still without a gym or workout equipment.
We realize endless amounts of air squats, burpees, and push-ups may have you feeling bored with your quarantine workouts. On top of that, you may have stopped seeing the results you’re after (because you haven’t been progressively overloading your muscles, but that’s another story for another day).
Let’s put a twist on your at-home workouts to keep them fun, interesting, and results-driven. We’ll do that with today’s workout by adding some variety to the basics, implementing some killer tempo, and doing some feel-good mobility work. It’s totally possible to have fun and get results even with no equipment.
Feel it for yourself with today’s free Smarter Sweat workout!
Free Body Weight Workout
Static Back 3-5 minutes
First things first: If you’re unsure about any of the movements, you can find them in this exercise library playlist. If for any reason you can’t find them, a quick YouTube search for the exercise name will do the trick.
Start off by flowing through 2 rounds of the warm-up at your own pace, resting as needed. The warm-up should have you feeling primed and ready to start the strength portion, but feel free to add in some extra dynamic stretching if needed.
Please note that the rest times in the strength portions are programmed for a reason. Follow the rest times and tempos as prescribed for best results.
You’ll improve strength and mobility with this one.
To increase difficulty you can add a weight in the goblet position. To scale this move, perform each rep to a chair or bench.
Plank Shoulder Taps + Crossbody Toe Taps
Be sure to minimize shifting from side to side on this core and shoulder exercise.
Sit-Up to Hip-Up
Get explosive with this core and glute exercise.
You will perform all 3 rounds of the first triset before moving onto the next strength circuit.
The T Push-Up is a full body exercise.
Holy posterior chain!
No Push-Up Burpee
Nothing like a burpee to get you breathing, am I right?
Smarter Sweat Takeaways
We recommend finishing out your workout with a short cool down walk and some deep stretching or yoga similar to this short video. If you enjoyed this free bodyweight workout, head to our website to get one full free week of training, no strings attached!
We’d love to know how this workout goes for you! Tag us on instagram @smartersweat or shoot us an email.
By Ashley Pfantz
Ashley is the cofounder of Smarter Sweat, certified personal trainer and professional health and fitness coach. She also owns Pfancy Fitness, an individualized fitness, nourishment, and lifestyle coaching business where she coaches all of her clients remotely.
About Smarter Sweat
Smarter Sweat is a fitness company built from the ground up by fitness experts Amanda Capritto and Ashley Phantz. Amanda and Ashley are both dead-set on cutting through the clutter of the fitness industry and providing raw, real, utterly honest information about fitness and wellness.