This morning, I woke up not feeling for the weights nor the cardio machine. So I selected 7 bodyweight exercises from Turbulence Training (pages 56-85, complete with pictures and detailed explanation of the exercises) and performed them in a circuit. No equipment required and these exercises can be performed at home.
Here are the 7 bodyweight exercises:
1. spiderman crawl
2. hip extension
3. squat thrust
4. reverse crunch with leg extension
5. plank on hands
6. skip on the spot (I used a skipping rope, but you don’t have to)
7. stick ups
1 min for each exercise, rest only at the end of circuit for 2 mins. Repeat circuit for 2 more times (total circuit = 3).
I warmed up with squats and jumping jacks.
This is my own self created workout which was very challenging for me. You can find beginner, intermediate and advanced workout in Turbulence Training that suit your level of fitness.
In the evening of the same day, I taught this circuit to my class. After the 1st circuit, my students were out of breath and drenched in sweat. Initially, I had planned for 3 circuits of 45 seconds each. A few of them struggled through the 2nd circuit so I reduced the 3rd circuit time to 30 seconds. It was a short and tough workout but they enjoyed it thoroughly.