Need to workout, only have 30 minutes and have no access to equipment, no worries! This total bodyweight workout will help you build muscle and burn calories! 💪

1. Side Lying Tricep Push-ups

2. V Ups

3. Jump Lunges

4. Side Ups

5. Birddog Pointer

6. Seal Jumping Jacks

Do exercises 1 - 5 one after the other with 12 - 15 repetitions. Last exercise is for 45 seconds to 1 minute. Repeat for 3 or 4 complete sets or "circuits".

Workout from Home Quarantined Calesthenic Workout III

Total Body Calesthenic Workout III

Walking Push Ups

Beginners: Can be done side to side

3 - 4 Sets

12 - 15 Reps

V Ups

Beginners: As long as you get your torso and legs off the ground 5 inches

3 - 4 Sets

12 - 15 Reps

Inverted Row

3 - 4 Sets

Maximum Reps

Side Plank Twists

Beginners: Can be done on the knees with the legs bent 90 degrees

3 - 4 Sets

15 Reps Each Side

Box Jump Squats

Beginners: Can be done as Forward Jump Squats without box

3 - 4 Sets

12 - 15 Reps

Back Extension

3 - 4 Sets

15 Reps with a 15 sec HOLD on the LAST Rep

Walking Plank

3 - 4 Sets

12 - 16 Reps

One Leg Stiff Legged Deadlift

3 - 4 Sets

12 - 15 Reps

Plank with Dumbbell Row

Beginners: Can be done on the KNEES

3 - 4 Sets

12 - 15 Reps

Total Body Calesthenic Workout II

Keep your fitness during quarantine by doing simple bodyweight exercises!

Decline Push Ups

3 - 4 Sets

Maximum Reps 

Can be done on the knees for beginners

Boat

3 - 4 Sets

45 sec - 1 min.

Beginners start with the knees bent and the heels on the floor

Box Frog Jumps

3 - 4 Sets

12 - 15 Reps

Can be done without the box and jumping in place instead

TRX Back Row

3 - 4 Sets

Maximum Reps

Alternative exercise: Inverted Row

Side Ups

3 - 4 Sets

15 Reps

One Leg Squat to Box

3 - 4 Sets

12 - 15 Reps

Incline Push Ups

3 - 4 Sets

Maximum Reps

Bird Dog 

3 - 4 Sets

45 sec - 1 min each side

Execute without the Bosu Ball

Workout at Home During the Quarantine!

Total Body Calesthenic Workout

Targets: chest, arms, core, back and legs

Execute: Supersets or Circuit

Push-ups

3 - 4 Sets

Maximum Reps

Crossbody Crunch & Leg Lift

3 - 4 Sets

15 Reps

Jump Squats

3 - 4 Sets

12 - 15 Reps

Pull-ups

3 - 4 Sets

Maximum Reps

Side Plank Lifts

3 - 4 Sets

15 Reps

Diamond Push-ups

3 - 4 Sets

Maximum Reps

Superman with Leg Curls

3 - 4 Sets

Maximum Reps

Single Calf Raises

3 - 4 Sets

15 - 20 Reps