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Printable Total-Body No-Equipment Workout

Printable Full-Body Circuit Workout — No Equipment Needed!

You have no excuses not to do this full-body circuit workout. Not only can you do it almost anywhere, but you don't need any special equipment (just a wall and a chair or bench). The entire workout takes about 20 minutes; first warm up with about five minutes of light cardio, then repeat each of these circuits twice. Get the PDF printable version of this workout here and learn more on how to do each exercise here.

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Anna-Greta15225153 Anna-Greta15225153 3 years
I just tried this workout and loved it. I am rebuilding myself and have returned to running after a long break. I was looking for something I could do at home in the mornings in between my runs instead of going to the gym (I'm still in a little bit of a lazy phase). I started to perspire straight away and my heart rate was high and low throughout the workout, which is perfect for weight loss. I completed each circuit twice and then completed the whole program as one circuit to finish off. I used my stopwatch to increase the holds each time and a step-up ladder for my step-ups and my tricep dips. I don't have the body strength yet to go as low in my dips as pictured, but I feel amazing and will now incorporate this work out as part of my training program as I rebuild myself. Thank you again. I'm really happy :-)
bixmaschine bixmaschine 8 years
thanks! this is great for when i'm stuck in the house feeling lumpy!
heartcandy heartcandy 8 years
That looks great! I have a question though, is doing this twice a week and cardio three times a week on the same days enough to see a change in my body? im so busy i dont have the time to go five days a week.
nikkecole nikkecole 8 years
Can't wait to try this!
Hill82879 Hill82879 8 years
Thank you so much for posting this in pdf. I did it a few times last week with my laptop posted nearby, but this will be much easier. crackaddict - GO TO THIS WEBSITE - http://hundredpushups.com/. Fit posted it a few months ago, and I've been following it religiously. I used to be able to only do 5 full-body push-ups at one time (and with a LOT of effort), but now I can do over 25 at one time, and over 120 spread out over 4 or 5 sets. I kid you not.
crackaddict crackaddict 8 years
oh my god i wish i could do push ups i wish i could so much
sundaygreen sundaygreen 8 years
Awesome Fit, thanks! I'm a huge fan of doing body weight strength moves at home.
bootcampfx bootcampfx 8 years
great workout!
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