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Workout of the Week: Intermediate Circuit (Minimal equipment)

SideSquat600

Often people tell me that they do not have time to get to the gym for various legitimate reasons, but you do not need to go to a gym to get fit. You can do this workout with minimal equipment (or skip the ones below that require equipment) and still get a challenging workout.

This is a workout that you can do at home with very little equipment and be in the intermediate level of fitness. It is a basic circuit that features a full body mix of exercises, with only dumbbells and a door pullup bar.

You can find this equipment for very little money at stores such as WalMart, Target, or even on Ebay. If you are serious about your health and fitness, you have to find the time to train -- even just for 10-15 minutes a day.

Warmup walk/jog 5 minutes / stretch

Repeat 5-10 times
Jumping jacks 10
Pushups 5-10

Light weight shoulders

Push / Pull / Abs / Legs Circuit (light)
Repeat 2-3 times

Pushups 1 min
Crunches 1min
Pullups max effort or
DB rows 10/arm
Squats 10 *(carrying DB in hands)

Push / Full / Abs
Repeat 2 times
Military press 10-15
MJDB#2 - 1 min
Plank pose 1 min
Situps 1 min or Crunches 1 min
5 min cardio of choice-easy pace

10-15 min walk or optional cardio choice cool down

PLUS
10 min walk after every meal today (this weekend)

Good luck! Find a way to get moving even if it is a short walk every day.
Stew Smith

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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