Turbulence Training: More Bodyweight Circuits

Turbulence Training: More Bodyweight Circuits

This is Craig Ballantyne from TurbulenceTraining and TTmembers. I am going to explain today what a bodyweight circuit is. We us bodyweight circuits in place of interval training because many people don’t have interval training machines at home, and don’t have the ability to go outside and do sprints.

 

So what we do for bodyweight circuit training is we use about 6 exercises, and we use 3 upperbody exercises, and we use 3 lowerbody exercises, alternating between the upperbody and the lowerbody exercises. So we’ll start off with the very easy lowerbody exercise and a very easy upperbody exercise. A Y squat is a nice general easy warmup exercise to start the circuit. Your hands are up in a Y position, push your hips back, and just do squatting. Since we’re doing circuits we are going to do about 15 repetitions, we want to obviously fatigue our ourselves with this circuit.

Then we are going into just a basic pushup exercise because it’s really serving as a warm-up exercise for us. We’ll do about 15 repetitions of that too because we are really using these at almost an advanced level, so you should be able to do about 15 pushups. If you can’t…If you are a beginner, then use kneeling pushups. For whatever you do, choose an exercise that’s not going to make you sore the next day.

So our third exercise in the circuit, we use something with the lunge, maybe with a bit of a pause down at the bottom to increase the difficulty. We’ll do 12 or 15 repetitions for each leg because again, because we’re working through the bodyweight circuit, using it as interval training rather than as strength training. Using exercises we can do a lot of repetitions for. Then we’ll going into another pushup. This time we’ll make it harder, so we’ll go with a decline pushup. We’ll do also about 15 repetitions, because after the 15 regular pushups, 15 decline pushups will be quite hard.

 

The we’ll go into 1 more, lower body exercise, this time I’d like to use something that uses a lot of movement, so I might use something like jumping jacks, and we’ll do about 60 repetitions of the jumping jacks, again because we’re using this as interval training, we’re not using it as strength training, it’s a good way to increase the sweat rate, and the get lots of calorie burned. We’ll finish off with a total body abdominal exercise, because there is so much work here on the chest, holding us in position, we’ll call this an upper body exercise. We’ll do mountain climbers.

 

We’re doing about 12 for each side. Maybe even 15 for each side. So that’s just a 6 exercise, very basis bodyweight circuit. Very little equipment needed. You don’t even need the bench. You can just put your feet up on anything. That way you can do interval type training, anywere, anytime. All you need is about a 6 x 6 area, and you can still get interval type cardio training, that will help boost your metabolism, and burn fat.

 

About the Author
Craig Ballantyne is a Certified Strength &Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TubulenceTraining

Share This

Tags: Bodyweight Exercises, Turbulence Training, Bodyweight Circuit, Bodyweight Circuits, burn fat, Craig Ballantyne, Exercise Video, Exercise Videos, fat loss, Interval Training