6 Moves, 3 Circuits: This 25-Minute No-Equipment Workout Will Leave You Crazy-Sore
Home workouts are where it's at these days, because if you can get just as good of a workout minus the gym commute, the waiting for the equipment, the hunt to find floor space . . . why wouldn't you? This bodyweight workout created by Bach personal trainer Ashley Kelly, NASM, is great if you're just starting to strength train or getting back into it after a break — or for anyone else who's looking for a simple but effective workout to do anywhere.
Basic Bodyweight Workout
Equipment needed: a mat or some comfortable floor for "Y" and "T" exercises. You can also use a stable chair, bench, table, or bed for chair dips, or simply do them on the ground.
Directions: Complete two sets of each superset, with a 90-second rest between each set. Start with the five-minute warmup and end with the five-minute cooldown of static stretching.
|In-place jog or march||1 minute|
|Deep squat sits||3 sets of 5-second holds|
|Knee-to-chest stretch||45 seconds|
|Heel-to-butt stretch (Flamingo), both sides||45 seconds|
|Toe touch, both sides||45 seconds|
|Side bend, both sides||45 seconds|
|Arm circle, forward and backward||45 seconds|
|Push-up or knee-down push-up||10 reps, 20 reps for modification|
|Prisoner squat||15 reps|
|Triceps dip or chair dip||10 reps|
|Split lunge||10 reps on each side|
|"Y" and "T" arm raise||10 reps for each position|
|Cooldown: 3 sets per stretch||Time|
|Seated hamstring stretch||Hold for 15 seconds|
|Cobra||Hold for 15 seconds|
|Lying knee tuck||Hold for 15 seconds|
|Cat-cow||Hold for 15 seconds|
Keep reading for details on how to do each move.