Score a Fitter You in 8 Minutes with This Bodyweight Circuit


Week three of my five week workout plan is all about YOU. You’ll be using your own bodyweight to workout your whole body. (Here’s Workout #1 and Workout #2, in case you missed them.)

Leave the weights in the gym and try this circuit any where you’d like—all you need for this is you. Still, if you’d like to up the challenge or modify anything, feel free to use objects like chairs, stairs, or benches.

Get it done, and then give yourself a pat on the back for making it halfway through my five-week program!

Workout #3

Warm Up (5 to 10 minutes)

Take up to 10 minutes to warm up your body any way that you would like. Biking, walking, dynamic stretching (moving through a stretch, rather than statically holding a stretch for more than 5 seconds) are all great. Pick anything that gets your body moving and ready to go!

Circuit (8 minutes)

Single Leg Deadlift  This move helps to improve your balance and strengthen your hamstrings. Stand up tall, feet shoulder-width apart. Take your right knee up to 90-degree, towards your chest, and then slowly kick it backwards while extending your arms straight out in front of you. You want to make sure your body is in a nice, straight line from your fingertips to your toes. Try to extend that leg high. Do 15 seconds on your right, then switch and do 15 seconds on your left. (0:00-0:30)

Lunge and Twist  Lunge forward with your right leg in front, and rotate your upper torso from the center to the right. You’ll get a good back stretch. Then do the same on the left side.? (0:30-1:00)

Jumping Jacks  Never done these before? Start with your feet shoulder-width apart and your arms at your sides. Jump up and extend both of your arms and your feet out to the side making an “X” shape with your body. Then go back to the start. Do as many jacks as you can in 30 seconds. (1:00-1:30)

Single Leg Squats  Start on your right leg with your left foot raised off the ground. Sit back and down into a squat, as far as your comfort level allows. Work your right side for 15 seconds then switch. If you need to hold onto something to keep your balance while doing this move, please do so. (1:30-2:00)

Plank Up Downs  Start on your elbows in a plank position, with your body in a nice straight line from head to toe. Keeping your core tight, trying not to sway your hips too much, go up one arm at a time into a full plank (meaning, your elbows are straight). Then one arm at a time go back down onto your elbows. Perform this for as many reps as you can do in 30 seconds. (2:00-2:30)

Dead Bugs  While laying on your back, bend your knees and bring your feet off the ground. Bring your arms up straight, elbows near your head—you should look like a bug on it’s back. Moving slowly, extend your right arm and left leg straight out, then bring them back in. Then extend your left arm and right leg out, and bring them back in. Repeat continuously for 30 seconds. (2:30-3:00)

Fire Hydrants  Get down on your hands and knees, making sure your core is tight and your back is flat. Lift your right knee off the ground and directly out to the side as high as you can; then lower it back down. Continue this motion for 15 seconds, and then switch to the left side.? (3:00-3:30)

Tricep Dip  While sitting on the ground or bench position, place your hands shoulder-width apart behind you, fingers pointing towards your back. Keep your feet shoulder-width apart, and your knees bent, and then lift your butt off the ground. Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Then push yourself back up into the starting position. That is 1 rep. Do as many reps as possible in 30 seconds.? (3:30-4:00)

Repeat!  Do the series of eight exercises again for a total of 4 minutes. If you need to take 30 seconds to 1 minute to catch your breath, do so before repeating the circuit. (4:00-8:00)

Conditioning Segment (2 minutes)

Jump Rope If you have one available use it. If not, you can fake it! Skip normally for 30 seconds. (0:00-0:30)

Rest? for 30 seconds (0:30-1:00)

Jump Rope with 2 feet ?for 30 seconds (1:00-1:30)

Jump Rope 15 sec on your right foot only, and then 15 sec on left foot only.? (1:30-2:00)

Cool Down (5 to 10 minutes)

It is vital that you cool down after each workout to reduce inflammation and prevent injury. Use this time any way you would like. Walk and stretch—holding each stretch about 15 seconds, or try foam rolling. If you don’t have a foam roller you can use a softball or soccer ball, or just sit and stretch out well.


Come back next week for another #soccerfit workout from Lauren Sesselmann!


Lauren Sesselmann headshotLauren Sesselmann is a professional soccer player for the Houston Dash in the NWSL and a member of the Canadian national team. She won a gold medal in the 2011 Pan American Games, a bronze medal in the 2012 Olympics, and recently competed in the 2015 World Cup. Lauren is also the host and co-owner of the Fit as A Pro brand and owner of Success Through Soccer, which holds soccer clinics for kids all around the U.S. and Canada. Look for her in Dark Awakening, her first feature length film role, and in an upcoming movie in 2016.

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