MOTHERSHIP MONDAY: 30-Minute Bodyweight Circuit

Welcome to Mothership Monday, your weekly source for free, at-home workouts. This Monday I’ve got a fun little bodyweight circuit for you all! In total, it should take you about 30 minutes to get through this workout (including rest time).

30 seconds each, straight through, NO REST UNTIL CIRCUIT IS FINISHED!

Circuit 1:
30 seconds each, as many reps as possible. Repeat entire circuit 3x.
- Push-ups
- Squats
- Dips (can be performed using a chair or bench)
- Walking Lunges
- Glute Bridges
- Leg Lifts

Circuit 2:
30 seconds each, as many reps as possible. Repeat entire circuit 3x.
-
Jumping Jacks
- Plank
- Lunge Step-Back
- Superman
- Sit-ups
- Burpees OR Pull-ups (if you have access to a pull-up bar)

A couple of notes on form:

Push-ups and Plank: Keep your core tight and hips down! If your back is arching, perform push-ups on your knees rather than in standard position and focus on form.

Leg lifts: Make sure your back is not arching as you lower your legs, your core should be engaged and keeping your low back on the ground.


Aleksei 'Alex' Weaver