Basic Bodyweight Circuit

Today I'm going to share a basic bodyweight circuit that I like to use if I'm tight on time, traveling or just feel like busting out some moves without having to think too much about it.
This circuit consists of 2 upper body moves and 2 lower body moves. They are split up so that your upper body has time to recover while working your lower body and vice versa.
It consists of 4 basic movement patterns. Do each for 10-15 reps and move onto the next exercise with no rest. At the end of the 4 exercise circuit rest for 45-60 seconds and repeat 3 more times.

1. Push up        x 10-15
2. Squat            x 10-15
3. Shoulder Y's x 10-15
4. Lunges         x 10 each leg

Rest for 45-60 seconds, depending on your fitness level, use this time to steady your breathing and heart rate. Feel free to vary the rest period but wait no longer than 2 minutes.
You can add any variation to the circuit and add more exercises as well. Below are a few variations of this circuit.

     Uni-lateral

1. One handed push up [or one legged]
2. Pistol Squat
3. One arm row
4. Single leg romanian deadlift

    Plyometric circuit

1. Clap Push Up
2. Jump Squat
3. Chin Up/Pull up
4. Split jumps

 Here's a few other ways you can increase the intensity of the circuit:

• Add weight such as a barbell or kettlebell
• Use resistance bands or a TRX
• Increase reps
• Increase sets
• Decrease rest period
• Instead of doing reps and sets complete as many circuits as possible in 20 minutes
• Do each exercise for 45-60 seconds before moving onto the next one
• Do the eccentric [lowering stage] phase very slowly and then quickly push back. Try 4 seconds down and 1 up.
• Do the exercises with a stability ball or stability board