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Backyard Burner: Total-Body Bodyweight Circuit

Happy Wednesday! Is this week flying by, or is it just me? I’ve gotten a ton of stuff done when it comes to the 2014-2015 school year but not as much when it comes to fitness. Yesterday was my first workout since mowing the lawn on Friday. Clearly I’m an overachiever. ;)

Since I don’t have much to share on the fitness front from this week, I thought I should get around to posting a workout I completed a week or so ago.

one legged burpees

I ended up being short on time that day and threw together a quick full-body bodyweight circuit. I didn’t want to mess with grabbing any equipment or planning some in-depth thing. I was lucky just to have a few minutes to get outside! And, yes, when I can work out outside, I definitely choose to do that. Much better scenery than boring old walls. The backyard is where it’s at, y’all.

 

total body bodyweight circuit



Remember, I am not a doctor. Seriously, I’m just not that smart. Before you make any big adjustments to your fitness routine, check with a legit MD. I’m just sharing what works for me! :)

And now for a breakdown of the moves:

Mountain Climbers: Get into push up position with your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, at least that’s what I tell myself.

Inchworm Push Ups: Standing with your feet hip-width distance apart, bend at your waist and touch the floor in front of you. Slowly walk your arms away from your feet until you are in push up position. Complete a push up, then walk your arms back toward your feet. These are harder than they look! If you need to modify it, just work on your push ups until you’re comfortable with the whole crawling across the floor thing.

Side Lunges With Floor Reach: Stand up straight with your feet together. Side-step to the right using your right leg. Lunge toward the floor, making sure your weight is in the heel of your right foot. Reach toward the ground with your right knee between your arms. Push through your right foot to return to standing. Return to the original position and repeat the process with your leg leg. Did any of that make sense? I need more coffee.

One-Legged Burpees: Squat down on your right leg with both hands on the floor in front of you. Quickly kick your right leg back so that you are in push up position with your left leg bent behind you. Complete a push up. Immediately jump back into the original squat position. Jump up using your right leg, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. Work on your right leg 10x before switching to your left.

Side Planks With Knee Tuck: Lying on your left side with your legs straight, prop your upper body up on your left hand. Contract your abs as you lift your left leg toward your chest. Hold this position for 15-30 seconds. Switch sides and repeat. You could definitely also do this resting on your elbow and forearm, but the cement scared me off.


 

Today I have big plans to wait around for the DIRECTV people again andhead to school to finish up some last minute straightening up and organizing. Such an exciting day, right? Hope y’all have a great one, too!

Question: What is your favorite bodyweight exercise? I’m pretty partial to burpees in an “OMG I hate you, but you work so well” kind of way.

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13 Responses to Backyard Burner: Total-Body Bodyweight Circuit

  1. the one legged burpees look like a good challenge! Good Luck with this school year! You guys must start back early, our kids don’t start back until after Labor Day!
    Heidi @ Idlehide recently posted..The Little ThingsMy Profile

  2. This looks fantastic! Thanks for sharing it. One legged burpees take them to the next level! I actually love burpees but not one legged!
    Heather @fitncookies recently posted..SpalunkingMy Profile

  3. Looks like a great workout! Those inchworm pushups look like a great challenge!
    Nikki @ grab your kicks recently posted..Camping EatsMy Profile

  4. This looks great! I **wish** I remotely liked burpees! All I think is “ohmygodthisiswhatdyingfeelslike” – going to give this a try though!
    Joanna @Makingmine recently posted..one word wednesday: practiceMy Profile

  5. This looks like a tough but awesome workout! I am going to have to give it a try :)
    Sara @ LovingOnTheRun recently posted..Escaping to the TrailsMy Profile

  6. Bodyweight moves are so important, especially for overall core activation and strength. I’m partial to the hip bridge and single-leg hip bridge. However, I find the superman very effective for building deep lower-back muscles too.
    Ashley @ A Lady Goes West recently posted..Food trucks and rest-day eatingMy Profile

  7. I’m a fan of chair pose in yoga, and each variation! I hate it so much in the process, but man does it make my thighs and core strong!
    Sarah @ Sweet Miles recently posted..Graze Box Review & Promo CodeMy Profile

  8. What a fun workout! The one-legged burpees looks the most challenging to me since I’m not the greatest when it comes to burpees!
    Polly @ Tasty Food Project recently posted..Friday Favorites! Edition 16My Profile

  9. One-legged burpees? Those sound evil. I love it! :)
    Heather @ Housewife Glamour recently posted..WIAW #60: First Concert, Then Turkey Burger MoshMy Profile

  10. Awesome workout! I pinned it so I can try it out next week :)

  11. […] and groove] Backyard Total Body Circuit via Run Pretty + Lower Body Blaster via Purely Twins + 8 Minute No-Crunch Ab Workout via Fit Foodie […]

  12. Great workout! I tried it teo days ago and Im still sore! It was a nice quick one but still effective!

  13. one-legged burpees are killer! I like this workout! :)

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