January 17, 2018

Quick and easy home workout circuit by michael witting

A short and simple exercise circuit, you can do it at home in 15-20 minutes. Repeat this workout a few times per week and it will keep you in moderate shape, perfect for when you are short on time. No equipment needed and NO excuses. This will serve as a cardio and strength training workout, with emphasis on the cardio! If you have any questions, leave a comment below or contact Michael Wittig, his contact details are below.

This is a circuit so do each of these exercises back to back with no rest for your first set. Complete 3-5 sets resting only 60 seconds between sets. As your endurance and strength increase shorten your rest time between sets, I recommend dropping the rest time 5 seconds each week until you are at a rest time of 30 seconds.

1. Push Up Knee Up: Get as many reps as possible in 30 seconds or 15 reps. As you get stronger increase your time to 45-60 seconds or 30 reps. Do a normal push up then at the top bring your right knee in towards your chest and back, then do another push up and bring your left knee in, and repeat.


1A. Easier Version: If you cannot do this many push ups do them against a hip level cabinet or table still lifting your knees between reps. Do the push ups leaning against a wall if you need.

2. Squats: Get as many reps as possible in 30 seconds or 15 reps. As you get stronger increase your time to 45-60 seconds or 30 reps. Do a normal body weight squat. Keep your chest up, hip down, and keep your knees between your toes (booty back to bring knees back).


2A. More Challenging: Do jump squats. When landing don't jar your knees. Land and start that next squat one smooth motion- don't land straight legged. You can also hold something around the house that weighs 10-25lbs. Keep that weight close to your chest.


2B. Easier Version: If you have trouble with regular squats because they hurt your knees or back do them from a chair keeping the same form tips.

3. Triceps Dip: Get as many reps as possible in 30 seconds or 15 reps. As you get stronger increase your time to 45-60 seconds or 30 reps. Do these using a chair.

TO VIEW, CLICK ON THE LINK BELOW

(http://www.bodybuilding.com/exercises/detail/view/name/bench-dips). 


3B. More Challenging: Put your feet up on another chair as shown in the link above. Set some sort of weight on your hips to add resistance.


3A. Easier Version: Have your legs on the ground straight out in front of you. If that is still too difficult bring your legs in to form a 90 degree angle. If that is still too difficult do them in a standing position against a hip high cabinet or table.

4. Jumping Lunge: Get as many reps as possible in 30 seconds or 10 reps each leg. As you get stronger increase your time to 45-60 seconds or 15-20 reps each leg.

TO VIEW, CLICK ON THE LINK BELOW

http://www.bodybuilding.com/exercises/detail/view/name/scissors-jump). 


4A. Easier Version: Do half jump lunges meaning only dip down about half way instead of trying to get your knee all the way near the ground. If this whole jumping thing is too difficult do regular alternating lunges standing in place. If that is also difficult do lunges standing near something you can hold on to with one hand.

Be Your Best, 

POSTED BY:

Michael Witting
www.WittigWorks.com
Instagram.com/WittigWorks
Facebook.com/WittigWorks
Snapchat: WittigWorks

 

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