A "color by the numbers" approach to creating your next workout! Just pick one exercise from each category and get to work! Repeat circuit minimum of 3 rounds. (modifications in parentheses)

*For general instruction on most of these exercises refer to Top 10 Bodyweight Exercises for Beginners.


Hamstrings, Quads, Glutes, and Lower Back

  1. Squats (box sits) 20

  2. Step Up 15/leg

  3. Step Back Lunge 10/leg


Rectus Abdominus (6-pack muscles), Obliques, Lower Back, Transverse Abdominus (Sub-superficial core)

  1. Sit Up 15

  2. Seated Knee Raise 15


Chest, Front Shoulder, Triceps

  1. Push Up (on elevated surface) 10

  2. Standing Overhead Dumbbell Press 10


Upper, Mid, and Lower Back (rhomboids, traps, lats, etc.), Rear Shoulders and Biceps

  1. Seated Low Row 15

  2. Bent Over Row 15

  3. Lat Pulldown 15


  • Squat 20

  • Seated Knee Raise 15

  • Push Up 10

  • Seated Low Row 15

4 Rounds for time

Rest as needed


Understand where you are in your fitness journey and take rest when you need it but knowing where to be smart is different than mailing it in effort-wise so push yourself!

For more personalized workouts schedule a training session with me at or contact me at 251-751-3043!

Thanks for reading!


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