This is a great circuit that will improve your strength, mobility and cardiovascular efficiency, while requiring no equipment, and very little space. The entire movement session takes only 24 minutes to complete. Do each exercise for 35 seconds, then rotate to the next exercise in the next “group”. For example, do exercise #1 in each group the first time around, then do exercise #2 in each group the second time around, etc.

After performing this circuit three times each week for two weeks, you can change the intensity and effectiveness of the circuit by doing ALL of the movements in each group (35 seconds on, 25 seconds rest) before going to the next group.

Pushing

  1. Inclined Plane (regular) push-ups – do as many as you can on your toes, then go to your knees and continue, just make sure you keep your hips in line with your back and knees and your head in a neutral position.
  2. Inclined Plane push-ups with staggered hand placement – same procedure as above, except you move one hand slightly forward, and the other hand slightly backward, so your hands are in a staggered position. Switch the hand placement at the half-way mark in the set (18 second mark). Go to your knees when you are unable to perform them on your toes with proper form.
  3. “Negative” Halvsey Push-ups – Start in regular push-up position, slowly lower your body (at least 4 counts) until your chest, stomach, and hips are about 1” from the floor, then put your knees down and perform a knee push-up. After completing the knee push-up, bring your knees off the floor to get back to the regular push-up position. Repeat.

Squats

  1. Parallel Stance Squat – place your feet slightly wider than shoulder width apart (feet facing forward). Bend your knees and drop your hips backward to keep your heels on the floor when squatting. Head up, chest up, back straight and firm. As you complete each squat, you can go up on the balls of your feet to “finish tall”. Do as many as possible with excellent form.
  2. Staggered Stance Squat – Same as above, except start with one foot slightly forward, and the other slightly backward, so you are in a “heel-toe” position. Switch your stance at the half-way point.
  3. Split Stance Squat – Take a big step forward with one foot, like a big forward lunge hold position. Keeping your head up and back perpendicular to the floor, let your hips “sink” down, going as low as possible. Keep your back leg fairly straight. Then “push” back up to the starting position. Switch legs at the half-way point.

Side Support Core Exercises

  1. Side Plane Hold – Lay on one side, bring your knees back behind you, and push up into a side plane support position. You can either support yourself with your hand (arm extended) or on your forearm. If this is too easy for you, instead of bending your feet behind you, extend them so your body is in a straight line, and the only contact points on the floor are the sides of your feet and your hand (or forearm). Stay in this side plane position for 35 seconds.
  2. Side Plane Hold – Same as above, except you are on your other side.
  3. Side Plane Hip Sway – same position as #1, except you drop your hips toward the floor, and then sway them up toward the ceiling. This makes the movement move dynamic and more demanding. Again, start on your knees with your feet behind you to make it easier. You can always straighten your legs out if you want to make it more challenging. On this exercise, you need to switch to the other side at the half-way point (18 seconds).

Balance and Hip Mobility

  1. Forward Hurdle Circles – while standing (balancing) on one foot, “cycle” the other foot first backward then forward, like the trail leg moves when hurdling. Switch legs at the half-way point.
  2. Backward Hurdle Circles – same as above, except you begin the movement by bringing your knee and foot up in front of you, then circle it BACKWARD. Switch legs at the half-way point.
  3. Side Step Limbo – Take a big step sideways and bend your knees and get your body as low as possible as you shift your weight to the stepping foot to finish in a one-legged balance. Then take a sideways step with the foot that is in the air, and repeat the low “limbo” movement to the other side, again finishing in the one-legged balance position.

Supine Plane

  1. Crab Plane – get into the classic “crab” position. Try to make your stomach and hips flat like a table, and keep your head in the neutral position. You can either hold this position, or do repetitions of slowly letting your hips drop about 6 inches (4 slow counts) before pushing back up into the crab “table” starting position.
  2. Supine Plane – This is similar to crab plane, except your legs are extended (just a slight bend in the knees, and your weight is supported by your hands and the heels of your feet. Again, you can either hold the position of slowly lower and raise your hips.
  3. Crab Kicks – Begin this exercise in the crab position, but you will lift one foot off the ground as high as possible in a slow “kicking” motion. Set that foot down and then “kick” the other foot as high as possible. To make this exercise more demanding, extend your legs (keep a slight bend in your knees) until you are on your heels, then perform the alternating “kicks”.

Lunges

  1. Alternating Forward Lunge – take a big step forward, keeping your back leg fairly straight, your head and chest up, and your back straight. Push hard off your forward foot to return to the standing position. Then repeat the process with the other leg. To increase the challenge, reach forward with the opposite hand when lunging to add rotation to the movement (for example touch your right hand to your left foot as you are lunging).
  2. Alternating Lateral Lunge – take a big step sideways, feet still facing forward and flat on the ground (don’t allow your “non-directional” foot to roll up onto the inside edge of the shoe as you step), push hard to return to a standing position, then step sideways with the other foot. Add rotation to the movement by touching the directional foot with the opposite hand when finishing the lunge.
  3. Transverse (drop step) Lunge – One foot faces forward, while you take a big step at a backward and diagonal direction with the other foot (the directional foot should be pointing in the direction you are stepping, to open the hips). Then push hard with your leg to return to the standing position and repeat to the other side. Again, add rotation by touching the directional foot with the opposite hand.

Supine / Prone Core Exercises

  1. Twisting “Dying Bugs” – lay on your back and spread your arms and legs to form an “X” with your body. Bring your upper body off the floor, and twist to touch your right elbow across your body to touch your left knee (your left leg bends as it leaves the floor to meet your right elbow), return to the “X” position, and repeat the movement, touching your left elbow to your right knee. To make the exercise more challenging, keep your arms and legs straight as you perform the movements.
  2. Same side “Dying Bugs” – same starting position as above, except you touch your right elbow to the right knee (same side). Then repeat the movement with the other side. Again, increase the demand of the exercise by keeping your arms and legs straight while performing the exercise.
  3. Prone “Swims” – lay on your stomach and flutter kick your feet (keep your legs mostly straight and keep your knees off the floor). Your arms are outstretched in front of you, and you can keep them on the floor for the beginning level of the exercise. Stretch your arms out in front of you and keep your hands off the floor for the intermediate level, and actually perform a front crawl motion with your arms for the advanced level

Cardio Boosters

  1. Invisible Jump Rope – this is just like the real thing, except you never miss! Move your hands and arms like you do for regular rope skipping, and remember to change your foot patterns to add variety.
  2. Twist Jumps – your feet are a few inches apart and pointing at a diagonal, do a small jump and point your feet in the other diagonal direction and repeat the movement. Remember to land softly and let your arms move naturally with a slight bend in the elbow.
  3. Cross-Country Skier – take a step forward with one foot, and put the opposite hand and arm forward as if beginning to walk. Then jump and switch your feet and arms in the air so you land with your other foot and opposite hand forward. Repeat this movement as if doing quick cross country skiing movements.