5 Days of Home Workouts, No Equipment Required

For a full-body prep, start with these exercises before getting into your circuit work each day, then do them again for recovery at the end of each workout:

Warm-Up: 20-30 seconds per exercise if not otherwise stated, moving clockwise and counterclockwise.

• Neck circles
• Wrist rolls
• Shoulder rolls
• Arm circles
• Hip circles
• Leg kicks: forward, back, and side to side for each leg.
• Ankle circles
• Jumping jacks: 1-3 minutes (rest as needed).
• Ropeless jump rope: 3 rounds of 30 seconds (rest as needed).

Cooldown:

• Repeat the warm-up.
• Follow with a full-body stretch, making sure to hold each stretch for 1-2 minutes.