You Can Do This 30 Minute Bodyweight Circuit at Home

You Can Do This 30 Minute Bodyweight Circuit at Home

at home full body workout

This month's workout routine comes to us from Uplift Studio's lead instructor and dancer Kat Ellis. Clocking in at just 30 minutes, this circuit is great for building strength and toning your entire body, and because it uses your own body weight as resistance, it can be done from the comfort of your own home.  

Kat's Bodyweight Strength Circuit 

Perform each exercise for 8-12 reps, 2-3 times.  

Squat Matrix with Curtsey Lunge 

Start with the feet hip width apartShift the weight back into the heels to a full squat. Return to standing position, then lunge back with the right leg, crossing the right thigh behind the left into a curtsey position. Return to standing position, repeat the full exercise with the left leg. 

squat curtsy lunge at home workout routine 

squat curtsy lunge at home workout routine

squat curtsy lunge at home workout routine

Forward Lunge to a Single Leg Extension 

Start with the feet right under the hipsStep forward with the right heel causing both knees to bend at a 90 degree anglePush off the front heel and come to a single leg knee lift standing on one legGrounding the standing heel, extend the right leg and arm to a flat, horizontal position. Using your abs to draw the right knee back to the chest. Repeat on the same side for 8 reps, then switch. 

30 minute full body at home workout routine

30 minute full body at home workout

 

 

Animal Push-Up 

Start in a high plank position. Lifyour hips and butt into the air (hip hike) so they are at a diagonal from the kneesPush into the feet, draw the navel in and lower to a push upExhale and push back into the hip hikeKeep alternating between the two positions.  

 

30 minute full body at home workout

 30 minute full body at home workout

30 minute full body at home workout

Break Dancer Taps 

Start in a table top position. Draw the right knee into the body, extending the leg across the torso and tapping the left finger tips to your shin or toesDraw the navel in, bringing the leg back to center. Repeat on the other side. That's one rep.  

30 minute full body at home workout

30 minute full body at home workout

Alternating Jackknife Sit-Up 

Start lying down on your back, arms extending over your head. Exhale, draw the chin towards the chest and reach for the right toe as the right leg kicks up. Hollow the abs into the ribs to lower back down to the mat and repeat on the other side. That's one rep. 

30 minute full body at home workout

30 minute full body at home workout

 

Kat Ellis is a contemporary dancer and fitness instructor at Uplift Studios in NYC. Whether it's pushing a client to reach her goal or counting down a burpee to a killer beat drop, Kat loves combining her passions for fitness and dance.