Blackboard Circuits

Exercises at home - no equipment needed!

Kent Sport Fitness Instructor Liz Coult shares an at-home workout to keep you motivated. Before you start, print out the exercise sheet so you can see them. You only need a towel or exercise mat for this workout. Enjoy!

Warm up:

  • Jumping jacks – 1 minute: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms.
  • Wide Squats – Repeat For 15 reps x 2: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position.
  • High knees – 1 minute
  • Running on the spot – 1 minute
  • High knees – 1 minute
  • Running on the spot – 1 minute
  • Squats with Arms Overhead – 10 reps: Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That’s one rep.
  • High knees – 1 minute
  • Running on the spot – 1 minute


Main workout:

Work down the list, starting at number 1 down to 10 – once completed the whole circuit, take 2 minutes rest then number 10 down to 1. GOOD LUCK!!!!

  • 1 x Burpees
  • 2 x Press ups
  • 3 x Sit ups
  • 4 x Tuck jumps
  • 5 x Narrow press ups
  • 6 x Squats
  • 7 x Knee raises
  • 8 x Crunches
  • 9 x Star jumps
  • 10 x Lunges (each leg)

If you want to vary the difficulty, try the below:

Level 1: 30 second rest after each exercise
Level 2: no rest
Level 3: 5 squat jumps after each exercise

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