Introduction
During my 15 year career in the tech industry, I traveled hundreds of thousands of miles across multiple continents. When I was at home, I was always fortunate to have proper fitness facilities nearby and I made sure to exercise often. However, I traveled 50% of the time and needed a set of simple but effective exercises that would keep me energized throughout my business trip and help me battle jetlag.
As a result, I created a comprehensive set of bodyweight exercise routines that kept me fit while on the road for many years. These routines became the basis for what I now call the ALMA Bodyweight Circuit – a series of exercise routines (of varying levels) that can be performed anytime, anywhere, with only your own bodyweight.
ALMA wellness‘ health coaching clients will learn all of these circuits, but for our online readers, here is the ALMA Bodyweight Circuit – Level 1. The initial goal is to complete this circuit three times in one training session. Once you can complete this circuit five times in one session, then I recommend moving onto Level 2.
ALMA Bodyweight Circuit – Level 1
Jumping Jacks (30 repetitions) – great exercise to get blood flowing to all parts of the body
Press Ups (10 repetitions) – the most complete exercise to train your chest, shoulders, arms, and core muscles. Also see this article for more variations.
Sit Ups (10 repetitions) – one of many exercises to train your abdominal muscles
Squats (10 repetitions) – great exercise for your glutes and thighs
Tricep Dips (10 repetitions) – primarily trains your triceps and a little bit of your shoulders
Plank (hold position for 10 seconds) – one of the best exercises to train your core muscles. Improving your plank will help you improve your press up.
Repeat this exercise circuit for a total of 3-5 circuits