It can be challenging to figure out a workout routine to do while stuck inside with little to no equipment. We’re so use to just going to a facility where everything is laid out and you can easily string together some exercises with limited exercise knowledge. Luckily, we live in a society with social media and all the fitness influencers have gone above and beyond on showing you how to get things done.

During a time like this, goals and expectations are going to have to be adjusted. This will probably not be a time for huge improvements in physique, but it can be a great time to give your body a new stimulus and a break from the constant hard workouts. You may also have to get comfortable with the idea of not having much variation or change in exercise selection. If you do not have any equipment whatsoever, you’re going to be very limited to the stuff around you, and some body parts may be difficult to hit.

I’m going to list a few different circuits to choose from to build your at home routine so that you can at least have a bit a variation and don’t have to constantly be doing the same thing in the same order. I will also list what equipment will be needed at the top of each circuit so you can work around what you have access to. I do not have videos (as of yet) to put up with these but it is something I want to do in the future. For now, YouTube is an amazing place to go and each one of these exercises will have dozens of videos to choose from to help you with the form if you do not know the exercise.

There are a million ways you can lay out your workout for the day. I’ve categorized each group of circuits into FULL BODY, UPPER BODY, LOWER BODY, and CORE. You can choose all from one category or you can mix and match. Do it in whatever order you like, there is no right or wrong here.

Hope you find this helpful and good luck with your at home fitness routines!

 

FULL BODY

  • Circuit 1
  • 3 sets x 15 reps
  • Needed: suitcase or bag fill with something for weight
  • Targets: Glutes, Quads, Chest, Back, Core
    • Body weight squats
    • Push Up
    • Single Arm Suitcase/Bag Row
    • Crunch
  • Circuit 2
  • 3 sets x 15 reps
  • Needed: Towel
  • Targets: Glutes, Hamstrings, Quads, Chest, Core
    • In Place Lunges
    • Towel Hamstring Curl
    • Push Up Shoulder Tap
    • Superman (for posterior core stabilization)
  • Circuit 3
  • 3 sets x 20 reps
  • Needed: Resistance Band
  • Targets: Quads, Chest, Back, Abs
    • Jump Squat
    • Single Arm Banded Chest Press (put band in doorway)
    • Single Arm Banded Row
    • Russian Twist

UPPER BODY

  • Circuit 1
  • 3 sets x 15 reps
  • Needed: Resistance Band
  • Targets: Chest, Back, Shoulders
    • Banded Push Up (put band around upper back)
    • Single Arm Lat Pulldown (put band over top of door, sit down)
    • Banded Face Pull (keep over top of door)
  • Circuit 2
  • 3 sets x 15 reps
  • Needed: None
  • Targets: Chest, Shoulders, Triceps
    • Push Up (easier – hands elevated, harder – feet elevated)
    • Pike Push Up
    • Diamond Push Up
  • Circuit 3
  • 3 sets x 15 reps
  • Needed: Band, Bag/Suitcase fill with something for weight
  • Targets: Back and Biceps
    • Banded Straight Arm Pulldown (band over top of door)
    • Banded Face Pull
    • Single Arm Bag/Suitcase Row
    • Band Curls
  • Circuit 4
  • 3 sets x 12 reps
  • Needed: None
  • Targets: Lats, Traps, Rear Delts, Rotator Cuff, Low Back
    • Reverse Push Up
    • Reverse Snow Angel
    • Superman

LOWER BODY

  • Circuit 1
  • 3 sets x 20 reps
  • Needed: None
  • Targets: Glutes, Hamstrings, Quads
    • Body Weight Squats
    • Reverse Lunges
    • Step Ups
  • Circuit 2
  • 3 sets x 20 reps
  • Needed: Band
  • Targets: Hamstrings, Glutes
    • Banded Good Morning (band under feet, over back of neck)
    • Banded Wide Stance Squat (same band set up)
    • Glute Bridge
  • Circuit 3
  • 3 sets x 15 reps
  • Needed: Bag filled with something for weight, Towel
  • Targets: Quads, Glutes, Hamstrings, Core
    • Bag Goblet Squat
    • Reverse Lunge to Knee Up
    • Towel Hamstring Curl

CORE

  • Circuit 1
  • 3 sets x 15 reps
  • Needed: none
  • Targets: Abs, Obliques, Lower back
    • Crunch
    • Russian Twist
    • Superman
  • Circuit 2
  • 3 sets x 15 reps
  • Needed: towel
  • Targets: Abs, Obliques
    • Towel Slide Out (like an ab roll out with a wheel)
    • Mountain Climbers (towel under feet, feet stay on ground, 15 each side)
  • Circuit 3
  • 3 sets x 15 reps
  • Needed: none
  • Targets: Abs, Obliques, Lower Back
    • Bird Dog (may want to lay down a towel or mat for this)
    • Crunch w/Rotation
    • Reverse Crunch (keep knees bent if not strong enough)