Workout 40 — Bodyweight Home Workout Journal

Workout 40: Full Body Circuit

1. Jumping Jacks

1. Stand with your feet together, knees slightly bent, and arms to your sides.
2. Jump while raising your arms and separating your legs. Land on your forefoot with your legs apart and arms overhead. 
3. Jump again while lower your arms and returning your legs to midline. Land on your forefoot with your arms and legs in their original position and repeat.
   

2. Mountain Climber

1. Get in a push up or plank position. Keep your abdominal muscles tight and your body straight while holding yourself off the floor.
2. Pull your right knee into your chest. Make sure that your body doesn’t come out of its push up or plank position. Keep your spine in a straight line and don’t let your head slump. Having core body stability is very crucial for this movement.
3. Quickly place your right leg back down while simultaneously switching legs and pulling your left knee into your chest. Make sure that at the same time you push your right leg back, you pull your left knee into your chest using the same form. (This movement is essentially running in place while maintaining a straight and aligned body.)
4. Alternate sides.
    

 

3. Starfish Crunch

1. Lie on your back with your arms and legs stretched out into an 'X' position. 
2. In one movement, bring one arm straight up across your body while simultaneously lifting your opposing leg and lifting your head. 
3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
4. Alternate sides.
   

 

4. Side Plank (Right Arm On Ground)

1. Lie down on your right side with your legs straight.  
2. Prop yourself up with your right forearm so that your body forms a diagonal line. 
3. Rest your left hand on your hip. 
4. Brace your abdominal muscles and core.
5. Split the time between both sides of your body.
   

 

5. Alternating Lunge

Caution: This movement requires a great deal of balance so if you lack balance or are suffering from an injury that affects your balance, hold on to a fixed object while completing this movement.

1. Stand with your torso upright and your hands by your sides. 
2. Step forward with your right foot about 2 feet in front of you while lowering your upper body and maintaining your balance. Leave your left foot stationary behind you.
3. Squat down through your hips. Do not allow your front knee to extend beyond your toes as you lower yourself. Keep your front shin perpendicular to the ground.
4. Using mainly the heel of your foot, drive yourself back up to the starting position.
5. Alternate sides.

 

6. Towel Snatch

1. While holding a towel or t-shirt, get into a squat position with your feet wider than shoulder-width apart. 
2. Hold the towel out in front of your body with your arms fully extended in front of you.
3. Spread your arms as if you are attempting to rip the towel in half. 
4. While maintaining the squeeze of trying to rip the towel and keeping your arms straight, raise the towel up above your head and then lower it back down to the starting position.
   

 

7. Push Up

1. Lie on the ground face down and place your hands shoulder width apart. Push your body off the ground through your hands while keeping your back as straight as possible. 
2. Lower yourself back down until your chest nearly touches the ground as you inhale. 
3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.
   

 

8. Side Plank (Left Arm On Ground)

1. Lie down on your right side with your legs straight.  
2. Prop yourself up with your right forearm so that your body forms a diagonal line. 
3. Rest your left hand on your hip. 
4. Brace your abdominal muscles and core.
5. Split the time between both sides of your body.