Bodyweight & Handweight Circuits

Equipment: Bodyweight, Handweights

50 sec work / 10 sec break

Each circuit, 2 times

2 Minute Break

Circuit 1

  1. Lateral shuffle and touchdown (moving laterally the length of the mat and back)
  2. 4×4 lateral limbo walk (while remaining in squat, walk 4 steps to the side the length of your mat and back) (20# DBs)
  3. 90+90 curls (front/wide half curls–curl one arm to front and one arm wide, and only curl halfway; alternate sides w/ each curl) (15# DBs)
  4. V-up or Boat


Circuit 2

  1. Hot dog run (butt kick runs, tapping heel w/ opposite hand)
  2. Weighted calf raises (toes forward, then open out to side, then open even wider) (20# DBs)
  3. Skull Crushers w/ legs/feet raised (10# DBs)
  4. Wag the tail (on back, hands behind head, knees bent/feet raised; twist hips side to side bringing elbow toward same side thigh)


Circuit 3

  1. High Knee/Heismans
  2. R/L Curtsy lunge w/ knee raise (15# DBs)
  3. 90+90 Shoulder (do a front raise w/ one arm while doing a side raise w/ the other; alternate sides ) (8# DBs)
  4. Torch & Slow Recover (holding one DB in both hands, sit up pushing one DB overhead then slowly lower) (one 12# DB)


Circuit 4

  1. Burpee
  2. Progressive front lunge (3 lunges forward on one leg, stepping out further each time; alternate sides) (15# DBs)
  3. Open & Close push ups (one tricep push up, one regular push up; alternate)
  4. Weighted side plank (hold a DB against midsection while holding side plank)


Abs Work (25 sec / 5 sec)

Complete the circuit twice

Pilates toe touches

Alternating Supermans, lift right arm & left leg, alternate)

Leg lift w/fingertip touch

Right Forearm Side Planks, switch sides during second circuit

Photo by Scott Webb from Pexels