There is nothing like the feeling of strong, vibrant movement in wide-open spaces. Something just feels right about those workouts that break us out of the gym confines and allow us to explore a more three-dimensional, undomesticated fitness experience. We were made to run free, climb trees, swim, and carry essential materials.
Unfortunately, sometimes we have to face 21st-century realities. We are stuck at work, stuck in an apartment, or trying to sneak in a workout while you watch the baby sleep. Your biology may prefer to run free in wide open spaces, but it needs movement however that can be accomplished. In fact, you will feel more alert, energized, and ready for the day if you can fit in any of these circuits. Regardless of the size of your cell, you can still train hard. Here is your, no equipment necessary, guide to fitness inside a box.
Warm up? Yes, that’s right. A cheetah doesn’t warm up, but a cheetah also doesn’t have to fit in workout circuits on his lunch break. A warm up is the beginning of all good training.
- Bird Dog – 5/side
- Scales – 3/side
- Side Plank – 20 sec/side
- Y-T-W – 10 reps each
- Offset Squat – 5 reps
- Quadruped Knee Circles – 3/side
- Push Ups x5
You won’t break any powerlifting records, but you can greatly improve strength even without weights.
- 3-4 Rounds
- Hindu Squats – x10
- Superman – x10
- Push Ups – x10
- 1-Leg Glute Bridge – x10/side
- Inchworm – x5
Advanced Strength Circuit (3-4 Rounds)
- Pulsing Split Squats (5 seconds down, 2 second pause, fast up- 5-2-*) – x5/side (or Airborne Lunges- x5/side)
- Reverse Push Up Plank – 10-second hold
- Falling Tower – x5
- Typewriter Push Ups or 1-arm Push Ups – x5/side
- Windshield Wipers – x5/side
Metabolic Conditioning Circuits
These magical little circuits pack an entire workout into a short time. They will rev your heart rate and spike your metabolism for hours after.
Metabolic AMRAP Circuit
Set the clock for 10 Minutes (or whatever time you prefer) and do as many rounds as possible (AMRAP). Rest as needed.
- Chop – x15
- Frogger Hip Thruster – x15
- Blast-Off Push Up – x10
- Sprinter Step – x5/side
Metabolic EMOM Circuit
Set the clock for 10 Minutes (or whatever time you prefer) and do a round of this circuit Every Minute on the Minute
- Burpees – x5
- Superman – x5
- Judo Push Up – x5
10-1 Descending Pyramid
- Hindu Squat
- Push Up
- Frogger Hip Thruster
- Reverse Crunch
Pick any exercise. 8 rounds of 20 seconds work and 10 seconds rest. This is four brutal minutes, but that is all! Do three tabatas and you can have one hell of a total body workout in only 12 minutes. The tabata protocol is perhaps the best method there is to pack a lot of fitness in a little time. They are the workouts we can all fit in if we only have the willpower. You can train that too, you know!
If you are not sure what to pick, I like lunges, push-ups, and mountain climbers.
- Russian Twists – x20/side
- Mountain Climber – x20
- Break Dancer- x10/side
- V Ups – x10
- Table Top Toe Touches – x5/side