BeWOW: No-Weights-Needed Circuit Workout

You can do this killer total-body workout pretty much anywhere. So what are you waiting for?

This week’s workout includes two circuits: a ladder (decreasing reps when you go down, increasing reps when you go up) and a pull-ups/burpees circuit.

Here’s how it’ll work: Start by going down the ladder, performing 50 mountain climbers (left and right is one), then move to 40 squat jumps, 30 crunches, 20 lunge jumps, and 10 push ups. After that, work straight down the pull-ups/burpee circuit. Then go back up the ladder, starting with 10 push-ups, then 20 lunge jumps, then 30 crunches and so on. Complete this entire circuit three times, as fast as you can, for a kick-butt, full-body workout. Good luck!

BeWOW: Killer No-Weights-Needed Circuit Workout

Ladder Circuit:
50 mountain climbers (left and right is one)
40 squat jumps
30 crunches
20 lunge jumps
10 push-ups

Pull-ups/Burpees Circuit:
5 pull-ups
10 burpees
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

Explanation of exercises
*Click the links below to see video demos.

Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Crunches: Get in sit-up position, with knees bent and hands behind the head. Without pulling the neck, squeeze your abs and sit halfway up. Hold for a beat, and return to starting position.

Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Pull-ups: Perform these gripping the bar with palms facing forward. If pull-ups are too challenging (or if you don’t have a pull-up bar handy), do rows instead. Jumping pull-ups also work: Grab onto a pull-up bar with an overhand grip. With your arms fully extended, you should be able to stand on the floor with your knees bent slightly, so you’re in a half squat. (Use a step to get you closer to the bar if necessary.) Jump straight up as you perform a pull-up; return to the floor and repeat.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

Photo: Shutterstock