Bodyweight Circuit Training

If you've read my previous blog on motivation you'll know I've been easing myself back into training with some bodyweight circuits after completing my marathon . It feels so good to be back in the gym and switching my training up. I've now started to add more weights as my body has adjusted. I wanted to avoid causing myself an injury which is why I didn't reach straight for the dumbbells, especially as I'd been experiencing some lower back pain whilst marathon training. Thankfully, no more niggles as of yet!

These circuits can be completed anywhere, you don't need a gym membership to get that workout in. Just find some space at home, in the park or even in the office on lunch break! Below I've shared four different full body circuits for you try out. If you want more of a challenge and have access to weights you can add some extra resistance. Complete each set of exercises with as little rest in between as possible. Go for three rounds with a minutes rest after each full set. Don't forget to have a good stretch afterwards to cool down too. 

I hope you enjoy these as much as I did! I'd love to hear how you get on so leave me a comment below or tag me in your Instagram snaps @chinupcharles. Happy workout!

Circuit One

Warm up - 10 minutes- get you heart rate up and those muscles warm. Exercises like jogging on the spot and star jumps are great. Make sure you stretch too. 
Squats x20
Static Lunges x20 each leg
Glute bridges x20
Narrow press up (on knees if you need) x12-15
Tricep dips x20 (use the sofa or a chair if you don't have a step)
Plank - 1 minute hold

Circuit Two

Warm up and stretch - why not try some dynamic stretches like leg swings and arm rotations.
Squats x20
Reverse lunges x20 each leg
Elevated glute bridges x20
Tricep dips x20
Side plank dips x15 each side
Plank - 1 minute hold

Circuit Three

Warm up and stretch - side steps and high knees will get that blood pumping. 
Sumo squat x15
Press up x12-15
Crunches x30
Reverse lunges x 15 each leg
Plank press up x10 (5 each arm)
Lying leg raises x12
Glute kickback with 10 second pulse x20 per leg (repeat twice)
Tricep dips x20
Sit up with twist x20

Circuit Four

Warm up and stretch
Squats x20
Reverse lunge with high knee x20 each leg
Single leg glute bridge x20 each leg
Frog pumps x20
Press up x12-15
Tricep dips x20
V-sits x30
Plank - 1 minute hold