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Bodyweight Circuit Or Warm Up Routine

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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.

Summary:

Level :

Beginner

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Bodyweight Warm-up

Instructions:

Print Workout

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 Ups

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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What are People Saying

@droc - It depends. If you're on an intense 4-5 day program I don't recommend working out. Your body needs rest. Give it rest.

wrote at 1:03 PM on Friday, July 23, 2010

On the days of rest is it alright to do this exercise?

wrote at 11:15 AM on Friday, July 23, 2010

@pegah - After this warm-up, you should be starting your normal workout. For optimal results, this should be a WorkoutBOX Training Program.

wrote at 7:24 PM on Saturday, May 29, 2010

Ok , so what is the workout after this level?
My body was perfectly shaped , and I had no fat around my stomach , It was completely flat .I'm going to do workouts to lose some fat ! I found some useful tricks In the internet !

wrote at 11:51 PM on Friday, May 28, 2010

@pegah Remember - this is NOT an entire workout. This is a warm-up to be done before your workout to get your body ready for intense exercise. It's just a small piece of the puzzle!

wrote at 6:15 PM on Sunday, February 28, 2010

Write something...im a begginer
we have to do the set 2 times a day ?
for how many weeks ?

wrote at 1:09 AM on Saturday, February 27, 2010

@MichaelNothing The squat and the deadlift are actually very fundamentally different. Prime movers for the squat include the quads and the glutes, while the deadlift focuses much more on the hamstring and stabilization capacity of the core. Of course, the muscle groups that are worked all depend on how you're performing the movement. I personally preach the Romanian Deadlift (not quite a straight-leg deadlift, but close) in order to maximize hamstring involvement and ensure a balance in strength between quads and hammys, although I change my tune if somebody is using the deadlift as a skill-transfer exercise to improve a different movement.

wrote at 2:40 PM on Saturday, August 22, 2009

But isnt the squat basically the same thing as a deadlift without a barbell?

wrote at 10:19 AM on Wednesday, August 19, 2009

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