This Quick-Hitting Bodyweight Circuit Only Takes 15 Minutes
While the coronavirus pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. For many, that means replacing the cross-training sessions we’d typically do at the gym with at-home workouts. But that can be tricky, given most of us don’t have a full gym’s worth of equipment at our fingertips. That’s where bodyweight workouts come in.
However, it’s easy to rep the same squat and lunge variations and burn out on basement workouts. Sean Garner, C.S.C.S., designed a bodyweight session that attacks the lower body and core with an intense focus with moves that you likely don’t typically add to your routine.
The whole session should only take 12 to 15 minutes, but you’re challenged with bursts of work and short rest. All you need is a mat and some space to spread out. Garner recommends that you take on this particular routine once or twice a week at most.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
Sean Garner’s Bodyweight Lower Body and Core Burner
Perform 3 to 5 rounds of 30 seconds on, 10 seconds rest
Iso Lunge Knee Driver —Right and Left
Ladder In-In-Out-Out
Side Plank with Leg Raise—Right and Left
1,2 Stick
Front Plank Reach-Out
Hip Lift March
Squat Jump Tap-In
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