Frequently changing workouts is a preference for lots of folks. This no doubt helps keep things fun and challenges your muscles. But we actually have quite a few customers tell us they prefer sticking to ONE workout for a little while before switching to something totally new.
Today we are giving you ONE no-equipment workout that has THREE DIFFERENT CIRCUIT LEVEL – so it can advance as you do!
- Beginner
- Intermediate
- Advanced
If you are a newbie, you can start with the beginner circuit and progress as your strength and endurance builds.
If you have been exercising awhile, you can use the intermediate or advanced circuit anytime you want to mix things up — or when you need to get in a solid sweat session that doesn’t require any equipment!
Because this workout doesn’t require any equipment or much time (even the most advanced version is only 17 minutes) – it would be a great workout to do as soon as you get out of bed, before you start your busy day!
Everything you will do is laid out for you step-by-step below.
The only thing YOU need to do before you get started is determine your individual fitness level.
It may take a little trial and error, but it’s ultimately up to you to determine which category best fits where you are in your fitness journey.
Here is a “generic” guide if you aren’t sure….
- Beginner: Working out a few weeks.
- Intermediate: Working out a few months.
- Advanced: Working out a year ++
The follow-along video we filmed is for the ADVANCED circuit.
But because this is a progressive style workout, you can still use the video and follow along with us even if you choose the BEGINNER or INTERMEDIATE circuits!
For example:
- For the beginner version, you will follow along but stop the video after the first round (during the first rest break.)
Since this workout calls for THREE of the same rounds, you would simply rewind the video to the beginning (or continue on your own) and repeat that circuit two more times. - For the intermediate version, you will follow along and then simply stop after the second rest period – before Vince goes into the final round.
- For the advanced version, just follow along!
This may sound confusing, but it’s not! It’s simply ONE workout with THREE circuits that continue to build on the last!
But before you get started, we suggest you take a glance at the written step-by-step breakdown below or watching the follow on long video below so that you have a better understanding of what you will be doing!
Morning Workout Routine
(FOR EVERY FITNESS LEVEL)
Beginners Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 9 minutes 30 seconds
Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
(rest 1 minute)
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
(rest 1 minute)
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
Intermediate Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 8 minutes 30 seconds
**Yes, this is 1 min-shorter than “beginners” – but that is only because you have one less minute of rest.
Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
(rest 1 minute)
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair) – 30 seconds
Exercise 7: Push-Ups – 30 seconds
Exercise 8: Side Lunges – 30 seconds
Exercise 9: Renegade Rows – 30 seconds
Exercise 10: Supermans – 30 seconds
Advanced Morning Workout Routine
Total # of exercises: 30
Total duration (including rest time): 17 minutes
Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
(rest 1 minute)
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair) – 30 seconds
Exercise 7: Push-Ups – 30 seconds
Exercise 8: Side Lunges – 30 seconds
Exercise 9: Renegade Rows – 30 seconds
Exercise 10: Supermans – 30 seconds
(rest 1 minute)
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair) – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair) – 30 seconds
Exercise 7: Push-Ups – 30 seconds
Exercise 8: Side Lunges – 30 seconds
Exercise 9: Renegade Rows – 30 seconds
Exercise 10: Supermans – 30 seconds
Exercise 11: Jump Squats – 30 seconds
Exercise 12: Close Grip Push-Ups – 30 seconds
Exercise 13: Jump Lunges – 30 seconds
Exercise 14: Mountain Climbers – 30 seconds
Exercise 15: Reverse Snow Angels – 30 seconds
There are SO MANY things we LOVE about this workout….
It is FAST!
It requires NO EQUIPMENT!
It can be done from just about ANYWHERE!
It hits MULTIPLE MUSCLE GROUPS!
It incorporates BOTH STRENGTH AND CARDIO!
It can ADVANCE as you do!!
Oh, and one more thing …
This workout will be a challenge for ANYONE, but THE BEST way to exercise and diet is always in a way that is best for your own unique body type!
We created a quick FREE BODY TYPE QUIZ for you that is only 6-questions.
In just seconds, you will know your body type and be given tools to help you pick the best way to exercise and eat to reach your goals faster and easier!
It’s already helped hundreds-of-thousands of men and women step away from generic plans and figure out what is best for their own unique genetics!
Take it HERE today for FREE!