You don’t always need equipment to get a good total body workout in. This workout uses only your body weight and some stairs. There are a total of 3 circuits that you will repeat 2-3 times. If you are new to exercise start with repeating each circuit only 1X. Enjoy the workout and have fun!
Sleek & Strong Body Weight Circuit
- Warm-Up for 10 minutes.
- Repeat the full circuit, 30 seconds each exercise.
- Rest for 60 seconds after the circuit is completed.
- Repeat the circuit 3-4X
- Move to the next 2 circuits and repeat the same process.
- Cool down and stretch.
Step By Step Instructions
Bulgarian Split Squat: Begin by placing the toes of your right foot on the stairs, with your left leg straight. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Repeat this movement for the full time.
Superwoman Push-Up: Start in a plank position. Slowly lower your body down to the mat, pull your elbows back squeezing your shoulder blades down and together, your leg comes up as you tighten your butt. Keep your abs engaged to protect your lower back. Lower your arms and legs to the mat, placing your palms by your shoulders. Engage your abs and push your body up into a full plank. Repeat this movement for the full time.
Stair Runs: Start with your right foot on the first stair and left foot is on the ground in front of the stairs. Quickly switch your feet at the same time as your left foot comes to the top of the stair and your right foot is on the ground. Quickly repeat this movement for the full time.High Knees With a Twist: Stand with your feet hip width apart with your arms in front of you. Quickly bring your right knee towards your chest, as you twist your upper body towards the right knee. Bring the right leg down, then bring your left knee up and towards your chest as you twist your upper body towards the left knee. Quickly repeat this step for the full time. Tricep Dips: Position your hands shoulder-width apart on the stair behind you. Move your butt in front of the stairs with your legs bent and feet placed about hip-width distance apart on the floor. Straighten out your arms. Slowly bend your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Your elbows should de pointed straight behind you. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat this movement for the full time.Prisoner Squat: Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head. Squat down by bringing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Repeat this movement for the full time.Inverted Hamstring: Stand on your left leg while your right knee is bent at 90 degrees in front of you. Slowly bend at your hips and lower your torso until it’s parallel to the floor and your right knee comes behind you and straightens out. As you bend over, raise your arms straight out from your sides until they’re in line with your torso, your palms facing down. Your right leg should stay in line with your body as you lower your torso. Return to the start. Repeat this movement on the same side for the full amount of time, then switch sides. Plank Oblique Crunch: Bring your body into a plank position. Slowly bring your right leg to the side of your body, then keeping your knee bent bring it towards you right elbow. As your knee comes to your elbow crunch your torso to that same side while bending at your hips. Come back to the starting position. Repeat this movement on the same side for the full time, then switch sides.Squat Jumps: Stand with feet shoulder-width apart, arms in front of you. Start with a regular squat, then jump up as explosively as you can. When you land, lower your body back into the squat position to complete one rep. Make sure you land toe – ball – heal. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back. Quickly repeat this movement for the full amount of time.