At-Home Circuit Workout

This At-Home Circuit Workout is a whole body workout that anyone can do in their home.

I’ve been a huge fan of group fitness classes for the last 5-ish years. When the kids were babies and toddlers, I spent so much time working out at home, squeezing in workouts in my living room whenever I could.

As soon as I had a window of time when both kids were in school, I started finding group fitness classes. This was partially so I didn’t have to seek out and find home workouts and partially for the social aspect. I was sick of working out alone.

Now I fall somewhere in the middle. I still love my group fitness classes (I’ve been pretty obsessed with Orange Theory Fitness classed for the last year and a half) but the convenience of getting a workout in at home is great when I’m trying to squeeze it into a busy day.

With that, I’m happy to announce that Fitness Friday is back. It’s been a long time since I’ve consistently shared fitness content, and I’m excited to bring this feature back to Happy Healthy Mama.

Every Friday, I’ll bring you workouts that you can do on your own, many in your home, but some that you can also bring with you as a guide to the gym.

I’ve teamed up with trainer Anthony Dodds to bring you these workouts. I first met Anthony when he was a coach at Orangetheory Fitness, where he was knowledgable and motivating. He’s writing these workouts for me and you can follow him and find more great content on his Instagram page, @coach_dodds.

In-Home Circuit Workout

Today’s workout is an at-home circuit workout. Get ready to be sore with this one! It’s a fabulous whole body workout and can be modified to your level.

Warm up-2 Rounds

Inch worms 10 reps
Jumping jacks 25 reps
Inch worms 8 reps
Jumping jacks 30 reps
Inch worms 6 reps

The Body of Work

Lower Body

Split lunge into a bicep curl-30 total (15 each leg)
Body weight squats-20 total
Split lunge into a bicep curl-20 total (10 each leg)
Body weight squats-20 total
Split lunge into a bicep curl-30 total (15 each leg)
Body weight squats-20 total

Core

Crunches-40 total
Single leg V-up-20 total
Crunches-20 total
Single leg V-up-20 total
Crunches-40 total
Single leg V-up-20 total
Crunches-20 total
Single leg V-up-20 total

Upper Body

Incline pushups-10 total
Front raise-10 total
Incline pushups-8 total
Front raise-10 total
Incline Pushups-6 total
Front raise-10 total
Incline pushups-4 total
Front raise-10 total
Incline pushups-2 total
Front raise-10 total

At-Home Circuit Workout Notes

Here are some important cues, options, and/or challenges you should pay close attention to while training.

Inch worms

Start from a standing position, walk hands out in front of you into an push up position and then walk yourself back to starting position. Think of this as a stretch in the hamstrings or calves as you walk yourself back in towards the beginning. For a challenge add a push up.

Jumping Jacks

An option would be taking the jump out and just stepping to the side.

Split Lunge into a Bicep Curl

Two movements working together as one. One foot in front of the other with a wide base between one another, chest stays lifted, shoulders pulled back so that they don’t round as you lunge. Feet should never move unless you’re switching your back leg to the front and the same for the opposite leg. As you lower down into the lunge curl an object and reverse the curl as you stand up out of the lunge.

Body Weight Squats

Feet shoulder width apart or a little wider if that feels better. whatever feels comfortable for you is a great start. Sit heavy into your heels while keeping chest lifted (Pretend you’re about to sit on the toilet) and squeeze your glutes as hard as you can when you stand up.

Crunches

Lying on your back with your feet up, reach as far as you can with your elbows toward your knees, just lifting the shoulders as far off the ground as you can. Make sure your hands aren’t pulling on your neck (place each hand over ears to avoid locking the fingers behind your head which causes pulling on he neck)

Single Leg V-Up

Keep one leg on the ground always, while the other leg is meeting your arms in the middle of your body and then you’re alternating legs. To make harder keep both feet of the floor at all times.

Incline Pushups

Find a chair, couch, steps, or anything sturdy and around that height to do these pushups. To modify this movement we can go to our knees.

Front Raise

Palms are neutral, lift arms in front (thumbs up) while body holding an object that you can feel challenged with for 10 reps. Don’t go any higher than shoulders for the raise.

Outfit Details

My activewear is from ZYIA Active, for whom I’m a brand rep. I’m wearing the Blackberry Moto Light N Tight 7/8 leggings, the White Kettle Moon Tank, and White All Star Bra.

I hope you enjoy this workout! I am taking requests for any future workouts you’d like to see on Happy Healthy Mama. If you’re looking for a workout that targets just your arms, check out this Dumbbell Arm Workout. Leg day? Try this Leg Workout at Home!