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Bodyweight Circuit or Warm-up Routine

Type: Home Workout
This short body weight circuit is ideal for beginners who are looking for a basic workout to get started, but it can also be used as pre-workout warm up for more advanced exercisers. It’s quick and easy to do and requires zero equipment.

As a Beginners Workout

All exercises are performed using your bodyweight as resistance, so you don’t need any specialist equipment at all. This means you can do this workout absolutely anywhere; at home, in the park or even in a hotel room. Perform 2 to 3 sets of this workout at least twice a week.

As a Warm-up Circuit

This short total body routine can be used as a dynamic warm-up by all levels prior to your main workout session. The purpose of the warm-up is to raise your pulse and loosen the muscles and joints in your body before you increase the intensity. By not warming up properly you run the risk of injury due to over exertion of the muscles which will only hinder your progress. Perform 1 to 2 sets before your main workout session.
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Bodyweight Warm-up
Instructions:
  • Perform all movements with good technique.
  • Repeat all exercises in the circuit without rest.
  • Rest for 30s between circuits and then repeat.
  • Exercises: Show All | Hide All
    1

    Total Body Warm Up

    2 sets
    Jogging on the spot
    1 mins 
     
    Targets: 
    Muscle Groups:
    Cardio
    Arms
    Core
    Legs
     
    Description: This is a pre-workout exercise used to raise heart rate and to ensure that all joints and muscles are sufficiently warm before moving on to more intense activities. It's essential to warm up sufficiently to help prevent injur ...

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    Squat
    8 reps 
     
    Targets: 
    Muscle Groups:
    Buttocks
    Calves
    Hamstrings
    Thighs
     
    Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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    Push Up
    8 reps 
     
    Targets: 
    Muscle Groups:
    Chest
    Core
    Triceps
     
    Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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    Lunges, Forward
    8 reps 
    8 reps on each leg
     
    Targets: 
    Muscle Groups:
    Buttocks
    Calves
    Hamstrings
    Thighs
     
    Description: Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite good balance an ...

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    Burpee
    8 reps 
     
    Targets: 
    Muscle Groups:
    Buttocks
    Calves
    Chest
    Hamstrings
    Lower Abs
    Shoulders
    Triceps
     
    Description: The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This demonstrates th ...

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    Print Workout 

     Intensity Levels

    Level Intensity (Int) Goal Examples & Guide Lines
    5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
    6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
    7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
    8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
    9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
    10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

     Workout Saftey

    All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

    It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

    Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

    Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

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