Due to recent circumstances, lots of things are closed. These things include bars, restaurants, salons, and fitness centers. Since the fitness centers are closed, now is a great time to get creative with physical fitness. I will share with you a sample of some great bodyweight workouts that will help keep you in motion and will pose a challenge for you. This will be more of a circuit dedicated to building strength and endurance. For these exercises, I recommend a warm-up and some pre-workout stretching before the actual task begins. after you’ve finished please make sure you do a cooldown of either cardio and/or stretching. I also recommend a 1 and 1 circuit. Do as many reps as possible in that one minute and rest for one minute. To start 3 rounds will suffice. As your conditioning improves feel free to add an additional round as you progress.

First, let’s start with a warm-up to get the blood flowing. Here are some warm-up ideas:

1 minute of jumping jacks (as many as you can) or

1 minute of high knees or

1 minute of butt kicks

After you get some blood flowing, it’s time to get some stretching in. ( I use a number of different stretches in my regimen. I recommend holding the stretches for about 10 seconds or more depending on how mobile you are. ) Click here for some nice ways to get yourself limbered up.

Now let’s get to work. 1 minute of work, 1 minute of rest 3 rounds and then you are done. feel free to try some variants of these exercises once you get used to the current routine to make it more intense. Then feel free to add a round or even cut your rest time if you wish to present more of a challenge.

Three rounds, 1 and 1, as many reps as you can (variants are in parenthesis for your convenience :

Simple circuit

Squats (traditional, squat thrust, single-leg squat)

Push up (traditional, elevated, decline)

Sit-ups/bicycle crunches/v up (pick your poison)

Dips (feel free to use a counter, a chair, porch steps etc.)

Lunges (traditional, reverse, springing lunges)

Pull-ups (narrow, wide, backward using a tree limb, playground set, I beam in the basement, maybe the threshold of a doorway if it can support you)

What’s that? You want even more of a challenge? I have a challenge for you. This one is intense, so I recommend keeping a lot of water nearby. You will sweat a lot:

The Assassins Circuit (Crafted by your truly)

Warm-up: high knees for 2 minutes

Burpees

Clockwork pushups

Dragon flags

Walk up bridge

Alternating grip pull-ups (switch grips between sets)

Jumping jacks

Spiderwalks

Cooldown kickboxing drills

This is merely a sample of some great exercises to help keep you in shape during these trying times. Until the next time, stay healthy my friends. Excelsior!