Bodyweight Circuit

2–4 sets · 5 exercises · 25 reps each. Tick sets off as you go.

Calf raises

25 reps

Animated demonstration of calf raises — Demo: Spotebi — Calf Raises

Stand tall, feet hip-width, toes pointing forward.
Raise your heels off the floor and squeeze your calves at the top.
Lower slowly. Breathe out as you rise, in as you lower.

Sets done Set 1 Set 2 Set 3 Set 4

Bodyweight squats

25 reps

Animated demonstration of bodyweight squats — Demo: Spotebi — Squat

Feet shoulder-width apart, chest up, hips back as you bend your knees.
Stop when your hip joint is slightly lower than your knees.
Press your heels into the floor to stand. Knees stay behind the toes.

Sets done Set 1 Set 2 Set 3 Set 4

Standing side crunches

25 each side

Animated demonstration of standing side crunches — Demo: Spotebi — Standing Side Crunch

Knees slightly bent, feet hip-width, hands behind your head.
Shift weight to one leg, crunch to that side and drive the same-side knee up toward your elbow.
Lower with control, switch sides. Spine neutral, no hip swinging.

Sets done Set 1 Set 2 Set 3 Set 4

Good mornings

25 reps

Animated demonstration of good mornings — Demo: Spotebi — Good Mornings

Stand tall, feet shoulder-width, hands behind your head, knees soft.
Hinge at the hips, pushing hips back, until your torso is near parallel.
Return tall and squeeze your glutes. Keep your back tight — no rounding.

Sets done Set 1 Set 2 Set 3 Set 4

High knees

25 reps

Animated demonstration of high knees — Demo: Spotebi — High Knees

Stand tall, chest open, core tight.
Drive each knee up to waist level, landing softly on the balls of your feet.
Smooth steady rhythm — count each knee drive as 1 rep.

Sets done Set 1 Set 2 Set 3 Set 4