A Quick At-Home Bodyweight Workout #3

by Anthony J. Yeung
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A Quick At-Home Bodyweight Workout #3

Sometimes, you just don’t feel like going to the gym.

Maybe there’s 3-feet of snow outside, you’re on vacation, you don’t feel like fighting traffic, there’s a sub for your favorite class — we could go on. Whatever the reason, never fear because the truth is you can still get a great, total-body workout in the comfort of your own home.

The best part is you don’t need any fancy equipment — just stuff you can find in your home.

The next time you want to get a quick workout at home, try one of the these quick bodyweight workouts to help you build muscle, slash fat and get great cardio in own your living room. This is the last of three bodyweight workouts this month, feel free to rotate in the first workout and second workout.

Want something you can do in a pinch? You’ll finish this workout in less than 20 minutes.

CIRCUIT 1: PERFORM THIS CIRCUIT 4 TIMES

ALTERNATING SPLIT SQUAT JUMPS
10 reps each, 60s rest

Start in a split stance. Squat down and explode into the air, switching legs and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

FEET-ELEVATED PIKE PUSHUPS
12 reps, 60s rest                              

Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

CIRCUIT 2: PERFORM THIS CIRCUIT 6 TIMES

SPIDER-MAN CRAWL
10 reps, 30s rest

Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so it almost touches your right elbow. (You’ll look like Spider-Man scaling a skyscraper.) Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backward.

SPIDER-MAN PUSHUPS
6 reps each, 30s rest

Start in a pushup position. As you lower yourself, pull one knee toward that same side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.


READ MORE

> A Quick At-Home Bodyweight Workout
> At-Home Bodyweight Workout #2


SINGLE-LEG BOX SQUATS
6 reps each, 60s rest

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

CIRCUIT 3: PERFORM THIS CIRCUIT 4 TIMES

SALUTE PLANKS
6 reps each, 60s rest

Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.


GEAR UP FOR YOUR NEXT WORKOUT

> Men’s Workout Tops
> Men’s Workout Pants
> Women’s Workout Tops
> Women’s Workout Pants


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