This no jumping bodyweight workout is another quiet, downstairs-neighbor approved circuit. I’m trying to post more of these quiet workouts since a lot of us are quarantining in apartments and/or with family members. If you have specific requests, let me know in the comments! Hope you all are staying safe.
No Jumping Bodyweight Workout
This no jumping bodyweight workout is broken up into three circuits. In each circuit, you’ll do three exercises for 30 seconds each, back to back. You then rest 30 seconds before repeating. So it’s 90 seconds of work, 30 seconds of rest.
In the first circuit, we’ll alternate left, right, left, right, so you’ll complete the circuit four times. In circuits two and three, we’ll do just three sets. Rest for 60 seconds in between each circuit.
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
See 1:05 in the above video for a preview of the exercises.
- Low Get-Ups
- Back Lunge to Front Kick
- Bear Plank Kick-Throughs
Circuit 2
See 9:27 in the above video for a preview of the exercises.
- Squat Pulse to Calf Raise
- Low Pivoting Lunge – Squat – Lunge
- Blast-off Crossbody Mountain Climbers
Circuit 3
See 15:58 in the above video for a preview of the exercises.
- Shoulder Tap Push Ups
- Swimmer Pull & Squeeze
- Forearm Plank Knee Bends
Similar Workouts
If you enjoy this no jumping bodyweight workout, check out these similar routines:
- Quiet At-Home Bodyweight Workout – Uses the same structure as this workout, but different exercises.
- Mini Band Workout (No Jumping) – This workout is also quiet and uses the same structure. You’ll need a resistance band loop.
xo Nicole
