The ‘fun’ in working out is enhanced by the surrounding people. According to a study, working out with partners improves performance and increases motivation. Another study states that 95% of those who started exercising with friends finished the program compared to a 76% completion rate for those who went through the program by themselves.
However, the COVID-19 situation is making group workouts at the gym impossible. But that should not stop us from achieving our fitness goals for 2021. We must adapt to the change. One great way we know to still be able to stay active in a group, without having to go to the gym, is by creating one in the backyard — a workout circuit routine.
Don’t worry, you won’t need expensive gym equipment for the workout to be challenging enough for you and your company. We have gathered ten challenging workouts for your circuit routine.
Before anything else, warm-up: a 5-minute light jog and a 5-minute whole-body stretch.
1. 10 Burpees
Burpee is a four-point step. Start with a high jump, the squat, place both hands on the ground and kick back into a planking position. Jump your feet back towards your hands and then back to the standing position.
2. 60-second Wall Sitting
You need a wall for this. Make sure it’s a strong and sturdy wall such as high-quality concrete retaining walls you will lean on.
Slowly slide your back down against the wall until both of your thighs are parallel to the ground. Keep your back flat and straight against the wall. Your knees should be above your ankles.
3. 15 Bench Push-Ups
You need a bend for this. If you don’t have it, any kind of elevated surface will do. Make sure it’s strong enough to support your weight.
Face the bench and place both hands on the edge of the seat. It should be a bit wider than your shoulder’s width. Align your feet so your arms and body are straight. Then bend the elbow to lower your chest to the edge of the bench.
4. 20 Triceps Dips
You will need a bench for this as well.
Grab the edge of the bench and bend your arms down to a 90-degree angle. Return to starting position. Push your feet to the ground for support.
To add difficulty, you can lift one leg off the ground.
5. 20 Mountain Climber
Begin in a planking position with your arms extended. Alternately pull one knee at a time into the chest while bracing the core. Make sure to keep the back flat the whole time.
6. 30-Second Planking
Elbows on the ground directly underneath your shoulders. Your feet must be hip-width apart. Keep the back flat.
7. 15 Hanging Crunches
Find a strong branch of a tree or any kind of elevated bar you can hold onto. Make sure that it is sturdy enough to carry your weight.
Hold onto the bar with your palms facing forward. Both arms must be extended. Squeeze both legs together, bend your knees and slowly pull them tight towards your abs.
8. 5-set Agility Lateral Scissor Hops
A real rope ladder will be great for this. If it’s not available, you can improvise something similar and that should be fine too.
Begin by facing the right side of the ladder. Set your right foot in the first box of the ladder and the left foot out. Jump off both feet at the same time and land on the next box. Your right foot should now be out of the box and your left foot should be in. Repeat until you reach the end of the ladder.
9. Step Up
You are going to use a step, a bench, or a sturdy chair for this workout.
Step up with your left foot and lift your right leg behind you. Then, step down and do it again this time on the opposite side.
Step up left on foot, raise your right leg diagonally behind you. Make a switch then do it again.
Step up left on foot, lifting right foot out to the side. Switch to the other leg and do it again.
10. Cardio Meltdown
Cap the circuit workout off with a 15-minute cardio meltdown. Try your best not to stop in between exercises. Slow down but don’t go on a full stop.
- 20 High Knees
- 10 Push-Ups
- 15 Jump Squats
- 20 Bicycle Crunches
- 30 Jump Ropes
Decide how many rounds your group should or can do. It is good to push yourself to your limits but don’t forget to listen to the body at the same time.
This is a workout circuit routine you, your friends and your family can together in the backyard until we can all go back to the gym again.