I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go!
Warmup:
5 minute shadow boxing/skipping (or virtual skipping if you have no rope).
Workout: Stay At Home
Advanced: (300 reps)
50 Air Squats
50 Sit-Ups
50 Lunges
50 Chair Dips (dip using a chair/sofa)
50 Back Extensions
Intermediate: (200 reps)
40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)
40 Air Squats (2 sets of 20)
40 Chair Dips (4 sets of 10)
40 Sit-Ups (2 sets of 20)
40 Back Extensions (2 sets of 15, 1 set of 10)
Beginner: (100 reps)
20 Push-Ups/Press-Ups (4 sets of 5)
20 Air Squats (2 sets of 10)
20 Chair Dips (4 sets of 5)
20 Sit-Ups (2 sets of 10)
20 Back Extensions (2 sets of 10)
Notes:
The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move.
Sometimes we dismiss exercises such as the above because of their simplicity. But sometimes a back-to-basics approach works. This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement. You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.
Also don't take too long to complete. These should take up to 15 minutes maximum. But your goal is to complete this in less than 7 minutes. If any of the circuits take longer than 15 minutes. Be patient, drop down to the previous level until you are comfortable in the 7 minute range.
Let me know how you get on!
If you would like more workouts based on a 12 week programme then check out Paleo Fitness Book suitable for all levels!
Darryl Edwards