No gym? No problem! Do this workout to get stronger and leaner with your own body weight!

This is one of my go-to workouts when I'm on the road or don't have time to get to the gym. Hope you love it as much as I do! 

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

30 second Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.