I’ve got another quiet bodyweight home workout for you because so many of you seem to love them! I’ve been trying to post workouts more frequently during quarantine (I think I shared 13 in April which is certainly a record for me!). This month, however, I’ll be returning to just Mondays because I’m working on an exciting project! In the next couple months, I hope to have a subscription platform up and running via Vimeo so that you can access more workouts each week, and I’ll keep you all posted on the progress.
20-Min Bodyweight Home Workout
This bodyweight home workout is broken up into two circuits. The first focuses on lower body, and the second on core and upper body. In each circuit, you’ll have four exercises. You do them for 30 seconds each, back to back, rest 30 seconds, then repeat. In total, you complete four sets of the circuit, alternating right / left / right /left.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
CIRCUIT 1 – Lower Body
See 1:35 in the above video for a preview of the exercises.
- Pivoting Squat Pulses – Narrow & Sumo
- Back Lunge to Knee Drive
- Reach ‘n Pull x2 to Deadlift
- Squat Pulse to Calf Raise
CIRCUIT 2 – Core & Upper Body
See 12:40 in the above video for a preview of the exercises.
- Bear Kick Through to Kick Up
- Side Plank Lift & Crunch
- Bicycle Crunch Low – High
- Push Ups: 2 Down, 1 Up
Similar Workouts
If you enjoyed this bodyweight home workout, check out these similar workouts:
- Quiet Home Workout, No Equipment Needed – Similar structure but three shorter circuits.
- Bodyweight Low-Impact Workout – Similar to above but different exercises.
- Also check out all my quiet workouts and all my bodyweight workouts.
xo Nicole
What an amazing workout. I have tried and it really makes you tired, but that´s all what is about! Stay strong