Bodyweight circuit workout

No gym or equipment required for this workout! Complete one set of 10-15 repetitions of these 8 exercises. Repeat 2–3x’s through.

Plank

Start on all fours, shoulders over wrists. Step feet back and engage glutes and thighs to keep legs straight. Body should form a straight line from shoulders to hips to heels. Think about pushing the ground away from you and pulling the belly button up toward the spine to keep back flat. Hold this position for 30 to 60 seconds.

Air Squat

Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted. Press through heels back up to starting position. Repeat for 10 to 15 reps.

Mountain Climber

Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight. Drive left knee in toward chest, then quickly step it back to plank position. Immediately drive right knee in toward chest, then quickly step it back into plank position. Continue alternating for 10 to 15 reps per side.

Walking Lunge

Stand with feet hip-width apart. Step forward with right foot, bending both knees to 90 degrees. Drive through right heel to stand, while stepping left foot forward and dropping into a lunge on the left side. Continue walking forward, making sure back knee hovers just off the floor with each step. You can perform this move with body weight or holding two dumbbells or kettlebells for an added challenge. Do 10 to 15 reps per side.

Leg Lift

Lie faceup, legs straight, hands under glutes for support. Keeping low back flat against the mat, lift legs up toward ceiling, keeping knees as straight as possible. Slowly lower legs back down toward the floor. Continue to press low back into mat. When legs hover just an inch off the floor, lift back up and repeat for 10 to 15 reps.

Crawl Out to Pushup

Stand with feet hip-width apart. Reach down toward toes and walk hands out to a high plank position. Bend elbows at a 45-degree angle, as you lower chest to floor. Push back up to plank. Walk hands back to feet, then slowly roll back up to stand. Repeat for 10 to 15 reps.

Triceps Dip

Sit down on a chair, bench, or box with feet planted on floor. Place hands behind you on the edge of seat. Lift hips up to slide off seat. Bend elbows to lower butt to floor. Push back up and repeat for 10 to 15 reps.

Burpee

Stand with feet hip-width apart. Place hands down in front of feet, then jump feet back to a high plank position, keeping hips up and in line with shoulders and heels. Drop chest to the ground. Push back up, without arching back, as you jump feet back to hands. Stand and jump up. Repeat from the top for 10 to 15 reps.

Starter Green Smoothie

1–2 servings

This recipe is a great gateway green smoothie as it includes the sweetness of fruit as the palate adjusts to the greens. No excuse for not getting your greens in now! This is really tasty and a great way to start your day. 

Ingredients:

1.5 cups plant milk: almond, coconut milk, cashew milk, rice milk, or oat milk   

3 ounces fresh greens – spinach, kale, swiss chard, beet greens

1 medium banana frozen

1 cup frozen fruit (dark fruit such as blueberries/blackberries will change color but still super tasty)

Blend and enjoy!

Some additions to hop up your smoothie.

(Optional superfood add-ins)

1 scoop of your protein powder of choice

1 tbsp chia seeds

2 tsp ground flax seed

2 tsp cocoa nibs