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Fitness Workouts  Bodyweight Workouts (30 Minutes or Less)  Lemur

Difficulty: Time: Equipment:
Beginner 30 Minutes or Less Bodyweight

Complete five rounds of each circuit, performing an ascending number of reps each round, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

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Circuit #1:

Exercise: Reps: Rounds:
Jump Squat 2, 4, 6, 8, 10 5
Hands-Elevated Push-Up 2, 4, 6, 8, 10 5

Circuit #2:

Exercise: Reps: Rounds:
Reverse Lunge 2, 4, 6, 8, 10 (each side) 5
Bird Dog 2, 4, 6, 8, 10 5

Circuit #3:

Exercise: Reps: Rounds:
Lateral Box Hop 2, 4, 6, 8, 10 5
Bench Dip 2, 4, 6, 8, 10 5

Circuit #4:

Exercise: Reps: Rounds:
Forward Lunge 2, 4, 6, 8, 10 (each side) 5
Dead Bug 2, 4, 6, 8, 10 5
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Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete three rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving on to the next circuit. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete as many rounds as possible (AMRAP) of each circuit in 8 minutes before moving on to the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF