Do you find it difficult to find here we are at a fitness center? Do
you are feeling your exercise program is restricted to machines, bands, cables and
dumbbells? If that's the case, have a read below. I have made a bodyweight only workout
program that can be done inside your bedroom, basement, accommodation and out in
your backyard.

This mobile mini circuit will have you activating your core, make you move sideways, up and down, and strengthen your body top to bottom. Let us make 2021 regarding your health and fitness, save this workout to create with you, complete it anytime and anywhere.

Go ahead try it out. Begin exercise 1
and work your way right down to 6, completing the exercises in circuit fashion one
after the other to obtain your heart rate up and obtain a great sweat going. You can
overcome your speed and intensity to make the circuit harder or easier
for the way you feel. Be sure to time your rest upon completing the
circuit and get ready for the next round of fun!

  1. 3 Point Lunges -3/leg (standing tall to start, you'll start on either your left or right leg, stepping back to a reverse lunge, forward lunge and side lunge, then repeat on that leg Three times before moving on to the following leg)
  2. Prone W Pulldowns -10 (lying prone/face recorded on the ground, arms extended overhead, palms facing one another, you will imitate a pullup, pulling your elbows towards your butt, elevating your chest, squeezing down through your lats, keep your core engaged as not to over arch your back)
  3. Glute Bridge w/ Walkout -10 (lying supine/on your back together with your knees bent and feet flat to begin, execute a glute bridge, hips to ceiling, flex your butt, core engaged, step each foot out once to balance from your heels keeping your bum started, core still engaged, walk your feet in and drop your bum to the floor/start position)
  4. Low Plank Alternating Reach -8/side (from low plank position on your elbows, you will reach/lift your opposite arm and leg off the floor, alternating sides, returning to a minimal plank position in between each rep)
  5. Single Leg Toe Touch/Squat -10/leg (from a standing position you'll balance on a single leg, reaching opposite arm to toe, squatting recorded on one leg, then go back to standing while maintaining balance)
  6. Lateral Skater Jump to Single Leg Burpee -5/leg (you'll execute a lateral skater jump, moving left to right and right to left, when you begin on your left foot and jump lateral to balance on your right foot, you'll then get your hands towards the floor to hop back to a single leg burpee on your right foot, from there jumping look out onto your starting position to repeat your lateral skater dive to left, in which you will burpee on your left leg)

*3-4 Rounds of this
circuit with 1.5 to 2 minutes rest at the end of each round*

Chris Sharkey – Owner/Head Trainer – Shark Bodies Fitness

For more workout tips and personalized training programs, check out Fitness expert in Arlington, VA. Eric Leader can help develop a program that will meet your needs.