Strength training is so important, but it can be a little overwhelming to know where to begin. I wrote about the importance of strength training here, if you’re interested in reading more about it. These workouts are simple and basic and for anyone who doesn’t have time or doesn’t want to put a lot of thought into working out. I have trouble making decisions when I have too many options, and that applies to everything, including working out. There have been times where I enjoyed trying new workouts and doing exercise videos, but lately I’ve been choosing simple and dependable; otherwise I get overwhelmed and find myself going days, and sometimes weeks, between working out. Sticking with a basic routine helps me stay consistent because I don’t have to waste any extra time trying to figure out what I’m going to do or how to do a particular exercise. Right now I just need something that just gets the job done so I can move on with my day.
I like the simplicity of working out at home right now, so I’ve put together the most basic do-at-home circuit workouts possible linked below as PDF files. Circuit workouts include a series of exercises done in rotation, and they can be as simple or as complicated as you want them to be. The workouts linked below are extremely simple, and either of them could be done 2-4 times each week for results.
Complete round 1 without breaking between exercises, and only take a small (less than a couple minutes) break between each round. If a particular exercise is too difficult, modify it so you can still complete the exercise. For instance, modified push-ups still have proper form, but knees are on the ground; pull-ups are an extremely difficult move and can be modified by simply hanging from a pull-up bar up to 30 seconds. Do this 3-4 times each round to slowly build strength, eventually working up to using a chair or bench to help with the pull-up.
Circuit #2 is exactly like circuit #1 with very few additions. The instructions of the push-up variations are below.
*Each variation of the push-up puts the most intense work on different muscles, but variety is not necessary.
Regular Push-ups: hands line up under the shoulders.
Wide Grip Push-ups: hands placed wider than your shoulders.
Tricep Push-ups: hands placed below the chest, close together.