By popular request, here’s one of my “Simply Fit” circuit routines.
Equipment needed: pull-up bar, yoga mat (not necessary), notebook (to track your rounds).
Workout length: 20 minutes
Beginner Circuit – One round =
- 1 pull up
- 3 push ups
- 4 bodyweight squats (hindu squats)
- 4 crunches
Do as many rounds as you can in 20-minutes (non-stop). BE SURE TO TRACK THE NUMBER OF ROUNDS YOU COMPLETE EACH WORKOUT!
Do this workout at least 3 times per week! Once you can reliably do 30 rounds or more… you can add reps.
If you’re unable to do a pull-up or are maxed out, do assisted pullups (using a chair) or “negatives”. Use a chair and help yourself to the “up” position and lower yourself down (without the help of the chair).
At first, add one rep to the push-ups, squats and crunches. Once you’re able to go continuously for 20-minutes with these increased reps… then add one pull-up to your routine.
If you’re already reasonably fit. You can start with:
- 3 pull ups
- 6 push ups
- 8 squats
- 7 crunches
20 minutes non-stop.
This is a mentally challenging workout as it’s easy to stop before the buzzer goes off. Keep up the pace as much as you can and try your best to go until the time is up!
An upside of this though is that you can get a lot of reps in. You’ll find yourself doing a lot more reps than you’re typically able to do.
Good luck with your training!