This workout will work mostly your glutes, thighs, abs, shoulders and back. Get a bottle of water and get ready to go. Each of the three cycles below gets more challenging, so don’t start too aggressive!

Equipment Needed:

None, just your body!

Warm Up: 5 Minutes

This can be done however you’d like. The easiest thing to do is head outside and take a slow, easy jog down the street or around the block. If you’re inside and have a treadmill, jump on and start moving. If you don't have access to a treadmill or an open sidewalk, then jump on another piece of cardio equipment. Work the intensity to the appropriate levels.


Circuit 1:

45 Body Weight Squats
30 Alternating Lunges (15 each leg)
30-Second Wall Squat
30-Second Straight Arm Plank
10-Minute Jog/Run
In this first cycle, keep the run fairly easy. On a scale of 1 to 10, this should be about a 5.

Rest 2 minutes. Drink a little water. Wipe off the sweat and get ready to go again. You’ve got two more cycles, each progressively more challenging.


Circuit 2:

75 Body Weight Squats
50 Alternating Lunges (25 each leg)
45-Second Wall Squat
45-Second Straight Arm Plank
7-Minute Run
This run is shorter and harder. Go right into your run from the plank, and bring your effort level to about 7 on a scale of 1 to 10.

Rest 2 minutes.
Circuit 3:

105 Body Weight Squats
70 Alternating Lunges (35 each leg)
60-Second Wall Squat
60-Second Straight Arm Plank
5-Minute Run
Go for it. This is the last cycle. Bring your effort level up to about an 8+ on a scale of 1 to 10.
Have a question about an exercise? Check the Exercise Glossary.