Home Circuit

SPOTTY DOGS	BOX PRESS UP	WALL THRUSTS
.	..	.
PUNCHING	FRONT LUNGE	SWIMMING
.	..	.
HIGH KNEE RUN	WALL PRESS UP	STRIDE JUMPS
TRICEP DIPS	SQUAT	DORSAL RAISE
.	.	.
Aim to work through all 12 exercises - giving yourself enough rest between each exercise so that you can perform the next. Look at working for a total of 20 - 30 seconds for each exercise, with a minimum of 15 seconds rest, then repeat the next exercise for 30 seconds until all exercises have been completed. Once you have completed all 12 exercises walk around your home for 1 - 2 minutes to enable the heart rate to come down gradually, taking in some water if you need it, then repeat the workout routine again for a further 20 - 30 seconds with 15 seconds rest between exercises. As you become fitter, aim to increase the length of time on each exercise to 40 - 45 seconds, if you find 30 seconds is too hard, reduce the workout time to 20 seconds. Remember the secret to fitness is consistency and variety - so keep up the good work, and when you can do 2 complete circuits at 45 seconds try the intermediate session.

http://www.netfit.co.uk/training/trainingadvice/home_exercises_workouts.htm

10 AT-HOME WORKOUTS TO BUILD MUSCLE IN UNDER 20 MINUTES

Get lean and strong without leaving your house.

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Between late hours at work, a lack of access to traditional weight training equipment or just personal preference, some guys just can’t get to a gym. This is perfectly OK because the body will adapt in size and strength as long as the stress of the exercise is intense enough. Training with minimal equipment or bodyweight builds lean muscle, especially if exercises are performed in a slow, controlled manner.

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

The first five at-home workouts are courtesy of Yeung.
The last five at-home workouts are courtesy of Bruno.

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Bodyweight Spiderman Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) Feet-Elevated Pike Pushup,
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6 
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.