At Home Full Body Workout Circuit – Part III

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I love to travel, flying off to a new destination, or hopping in the car for a road trip. As I travel a fair bit for work and leisure, I have to plan my meals as well as my workouts. 

I have a go-to list of my favorite gyms in cities across the country that I visit. It’s fun to check out new gyms or try a new fitness class to get ideas and inspiration. Sometimes though you may not have the option or time to go into a gym for your workout. 

In part three of the series, At Home Full Body Workout Circuit – Part III, I have designed a full-body workout that can be completed at home, in a hotel room, or at a roadside park on the way to your destination. 

Other than a bench or chair, you do not need any equipment and in less than 30 minutes you can accomplish this home full body workout circuit and feel energized and recharged for the journey ahead.

Did you miss the rest of the at home, full body workout series? Check out Part I: Leg Strength and Conditioning Focus and Part II: Back and Core Focus!

Quick Stats:

  • Equipment Needed: Workout Mat or Towel (Chair or Bench Optional)
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 220 Calories

Workout Summary

Warm-Up Sequence (x1)

Bird Dogs (8 per side)
Center Plank (30-60 seconds)
Glute Bridge (10 reps)
McGill Crunch (8 per side)
Thoracic Extensions (8 reps)

Strength Sequence (x3)

Push-Ups (10 reps)
Mountain Climbers (20 reps)

Circuit Sequence (x3)

Dips (10 reps)
Plank to Push-Up (10 reps)
Knee to Elbow Push-Up (10 reps)
Supermans (10 reps)

Cool Down Sequence (x1)

Jog in Place (3 min)
Stretch (60 seconds)

Exercise Instructions

Warm-Up Sequence (x1)

Bird Dogs (8 per side)

Bird Dogs

Step 1: Start on the floor with your hands and knees in a tabletop position.
Step 2: Pull your shoulders down towards your back to engage your core.
Step 3: While reaching out with your right hand, kick back with your left leg until both are fully extended.
Step 4: After a brief pause bring both arm and leg back to the starting position.
Step 5: Alternate hands and legs until the reps have been completed.

Center Plank (30-60 seconds)

Center Plank

Step 1: Lie down on your belly with elbows bent 90 degrees and on the floor and palms facing down.
Step 2: Lift your hips off the floor and squeeze your glutes and hold this position for the listed duration of time.

Glute Bridge (10 reps)

Glute Bridge

Step 1: Lie on your back and in a bent-knee position with your feet flat on the floor.
Step 2: Push through your feet and raise your hips towards the ceiling. Be sure to squeeze your glutes and hold for a 1-second pause.
Step 3: Slowly lower your hips back towards the floor and lightly tap before performing another rep.

McGill Crunch (8 per side)

McGill Crunch

Step 1: Lie on your back and bring your right foot as close your glutes as possible.
Step 2: Extended your left leg out until fully straight and lying flat on the floor.
Step 3: Place your fingertips on the bottom of your chest and push the elbows forward.
Step 4: Tuck your chin to your chest and perform a crunch.
Step 5: Repeat the sequence and then alternate legs until all reps are completed.

Thoracic Extension (8 reps)

Thoracic Extension

Step 1: Place a foam roller on the floor horizontally and sit on the floor facing away from the foam roller.
Step 2: Slowly lower your back onto the foam roller and position it just below your shoulder blades.
Step 3: Place both hands behind your head and bring the elbows together.
Step 4: Start by tucking your chin into your chest and then slowly lower your head to the floor on the other side of the foam roller.
Step 5: Be sure to keep your glutes on the floor as you extended over the foam roller to your comfort level.

Strength Sequence (x3)

Push-Ups (10 reps)

Push Up

Step 1: Start on the floor with your hands and knees in a tabletop position.
Step 2: Extend your hips and lift your knees off the floor, getting into a plank position.
Step 3: Lower your chest to the floor by bending your elbows down and back.
Step 4: Once your chest makes contact with the floor, push yourself back up to the starting position.
Step 5: Repeat the sequence until all reps have been completed.

Mountain Climbers (20 reps)

Mountain Climbers

Step 1: Start on the floor with your hands and knees in a tabletop position.
Step 2: Extend your hips, lift your knees off the floor, keep the balls of your feet on the floor, getting into a plank position.
Step 3: Bring your right knee towards your chest and as soon as it makes contact return to the starting position.
Step 4: Complete the same sequence with your left knee.
Step 5: Alternate back and forth as quickly as possible for the desired time.

Circuit Sequence (x3)

Dips (10 reps)

Dips

Step 1: Start by sitting on the floor, keeping your feet flat on the ground and placing your palms behind you.
Step 2: Pick your hips off the floor, as high as possible, and hold that position while keeping your elbows straight.
Step 3: Lower yourself back to the floor by bending your elbows down and back.
Step 4: When you make contact with the floor push back up.
Step 5: Repeat the sequence until all reps have been completed.
Note: You can also do this exercise on a chair, as demonstrated in the accompanying image.

Plank to Push-Up (10 reps)

Plank to Push Up

Step 1: Start in a plank position with the balls of your feet and your elbows on the floor in a 90-degree position with palms facing down.
Step 2: Transition into a push-up position by pushing your palms down, raising your hips and straightening your elbows.
Step 3: Transition back into a plank position by lowering your hips and bending your elbows back to a 90-degree position.
Step 4: Repeat the sequence until all reps have been completed.

Knee to Elbow Push-Up (10 reps)

Knee to Elbow Push Up

Step 1: Start on the floor with your hands and knees in a tabletop position, then get into a push-up position by extending your hips and lifting your knees off the floor.
Step 2: Bring your right knee, as close as possible, to your left elbow and then return to the starting position.
Step 3: Complete the same sequence bringing your left knee to your right elbow.
Step 4: Alternate back and forth as quickly as possible for the desired time.

Supermans (10 reps)

Supermans

Step 1: Lie down flat on your chest.
Step 2: Place your feet together and keep your knees straight.
Step 3: Place your arms above your head with your elbows only slightly bent.
Step 4: Squeeze your glutes while also raising your arms and legs slightly off the floor.
Step 5: Slowly guide your arms and legs down before taping the floor and starting the next rep.

Cool Down Sequence (x1)

Jog in Place (3 min)

Jog in Place

Step 1: Simulate a light jog, bringing your feet slightly up while remaining stationary.

Stretch (60 sec)

Stretch

Written by the Nutriology Fitness Team

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