Simple Circuits for Your Living Room

Some days it can seem impossible to fit exercise into your busy schedule. Going to they gym or committing to a full workout can seem overwhelming and unattainable. I definitely know the feeling, and this is why I keep a few simple moves in my fitness arsenal that I can combine into circuits which I can repeat as many times as I can fit into my schedule on those especially busy days. Take two strength moves at a time and do twenty reps of each before taking one cardio move and doing it for one minute. Repeat the circuit once more before choosing a new combination of moves. Below I'll detail the moves.

Strength:

1. Pushups. A simple enough move, and go to the knees if you cannot handle the full military-style pushup.
2. Squat into a shoulder press. Bring your weights to ninety degrees, keep them there as you squat down and then as you come up press them straight above your head.
3. Triceps extension with a sumo squat. Spread your legs farther apart then in a regular squat, feet pointed toward opposite walls. Bring your weights above your head with elbows tucked by your ears. As you lower into a squat lower the weights down your back, and come up with the weights as you come out of your squat. 
4. Chest press with pelvic thrust. Lie on your mat and extend your arms to either side with weights. Place your feet in front of you under your knees, as you bring the weights together in front of your chest press your pelvis up off the floor toward the ceiling.
5. Supermans. These can be done with or without weight depending on your fitness level. Laying on your stomach extend your arms out straight in front of you and rest them on the ground. At the same time bring both your arms and knees and legs off the ground, hold for a beat, rest and repeat.
6. Pike crunch. Lay on your back with arms above your head and legs flat on the floor. Crunch your body together with legs and arms extended.
7. Bicycle crunch. Bring your knees off the floor while on your mat, alternate bringing your armpit to your opposite knee.
8. Alternating lunges. These can also be done with or without weights. Start standing and bring your right leg forward and bend to ninety degrees, push off the leg and alternate.

Here are a few demo images of some of the strength moves:

Triceps extension with sumo squat.

Squat into a shoulder press.

Superman without weights.

Cardio:

1. Jumping jacks. Pretty self explanatory, vary the pace to increase intensity.
2. Butt kicks. Jogging in place while lifting your legs more fully so that your heels touch your butt.
3. High knees. These are the bane of my existence. So tough! But they're great for you. Start with feet planted and begin to jump your knees up toward your chest, alternating at a pretty quick pace.
4. Mountain climbers. Start in a plank pose on a mat, bring one knee to your chest and then alternate back and forth at a fast pace.
5. Jumping rope.  You do not need a jumprope to do this move. You can also just do it jumping and moving your arms as if you have one.
6. Jump squats. Instead of just doing standard squats, jump them! When you squat down as you are coming back up jump off of the ground and then land back in your squatted position. Do not land in a standing pose, it is bad for your knees.
7. Alternating punches. A little bit of an easier move as it focuses on the upper body. But if you add weights it can become very hard quickly. Vary your moves if you're familiar with things like jabs, crosses, uppercuts, hooks, or other moves. But basic punching can also get great cardio in.
8. Squat thrusts. Start in a plank pose, with your feet together. Jump your feet in toward your chest, and then jump them back into a plank position. Repeat quickly.

Here are another couple images of the cardio moves:

High knees.

Jump squats.

Squat thrusts.