Tag Archives: body weight workout

Circuit Training: 5:5:5 Body Weight Circuit

What Is Circuit Training?

Circuit training is done by doing one exercise after another in a circuit. For example, you might perform a set of squats followed by a set of upright rows followed by curls and so on. Often people only consider weightlifting type exercises as part of circuit training, but other aerobic work can be included. Exercises are often performed with little or no rest between them;  however this should vary on the type of circuit you are completing. Some call this Tabata-style exercises.

circuit training before after workout results

circuit training before after

There are many good reasons to use circuit training:

  • Time – circuits shorten gym sessions and are time saving
  • Lean up – training with circuits in a particular way has been shown to get muscles ripped
  • Improves conditioning and muscular endurance
  • Works whole body
  • Circuit training can be done outside the gym and without equipment

This circuit involves only five exercises, you perform five repetitions and then repeat the circuit until you have completed it through five times. Total time for this: 15 – 25 minutes. Your heart rate will also climb, make sure you rest when you need it. As the weeks progress, decrease your rest – that is your progression until week

How to Do Push Up Perfectly

One of the very best exercises for weight loss or fat loss is the basic push-up exercise. In the following video, there are tips on how to have perfect form and I also have many variations so you will never plateau in your weight loss efforts.

The push-up is one of my favorite exercises because it’s very effective for strengthening the upper body whilst the abs and lower body also work to stabilize – so it’s efficient in working many muscles at once, providing a total body workout all in one.

Also you don’t need any equipment and you can progress from a beginner through to being advanced. The main muscles worked are the chest (pectoralis), the shoulders (anterior deltoid) and the triceps – the back of the arm.

perfect push-ups

Here are my tips for the perfect push-up:

  • A crucial part of the perfect push-up is the set up. Start on a mat or soft surface on your hands and knees. If you are new to exercise, remain on your knees until you can perform at least 10-15 push-ups and then you should be ready to progress to your toes.
  • Make sure your wrists are in line or lower than your

Body Weight Workout

This is a total body workout suitable for beginner through to advanced levels. If you are at an advanced fitness level, start at a higher level of progression. See video.


You should always perform a suitable 5-10minute warm up before starting these exercises.

Chose 2 non-consecutive days of the week to perform these exercises e.g. Monday and Thursday and progress each week as per suggestion where possible.