Here, the bodyweight workout I want to share (out of many other bodyweight workouts) have been categorized under three little circuits. For both men and women, the best bodyweight exercises can be done anywhere—be gym, or at home, or in a hotel room. The best part of this workout is that you do not require any dumbbells, or other such equipment.
This bodyweight training is required to be done one circuit after the other, just once. Meaning, circuit #1, followed by circuit #2, and then circuit #3. In between each circuit, rest for 30 to 45 seconds and drink water. No circuit repetition is required.
Bodyweight Workout: Circuit #1
Squat with alternating leg lifts – 20 (right leg lift + left leg lift should count 1)
Down Dog Abs – 10 (right side) and then 10 (left side)
Elbow Plank with Twist – 10 (right side) and then 10 (left side)
Bodyweight Workout: Circuit #2
Knee Push Up (with 1 leg straight) – 5 (right side) and then 5 (left side)
Twisted Mountain Climber – 20 (right leg twist + left leg twist should count 1)
Bulgarian Split Squat – 15 (right leg) and then 15 (left leg)
Bodyweight Workout: Circuit #3
Superman Push Ups – 10
Butterfly Crunches – 15
Hip Thrust (hip bridge) with alternating marching – 20 (right leg march + left leg march) should count 1)
The above bodyweight workout can be done daily as a whole bodyweight workout routine. If you do strength training daily, then add this bodyweight workout 4 times a week (after you complete your strength training).