{"id":2676,"date":"2020-03-26T11:17:13","date_gmt":"2020-03-26T18:17:13","guid":{"rendered":"https:\/\/blog.myshapa.com\/?p=2676"},"modified":"2022-08-19T11:30:09","modified_gmt":"2022-08-19T11:30:09","slug":"30-minute-bodyweight-circuit-from-home","status":"publish","type":"post","link":"https:\/\/home.myshapa.com\/30-minute-bodyweight-circuit-from-home\/","title":{"rendered":"30-Minute Bodyweight Circuit from Home"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"820\" height=\"394\" src=\"https:\/\/home.myshapa.com\/wp-content\/uploads\/2020\/03\/10-Day-at-Home-Self-Care-Challenge-1.webp\" alt=\"\" class=\"wp-image-7284\" srcset=\"https:\/\/home.myshapa.com\/wp-content\/uploads\/2020\/03\/10-Day-at-Home-Self-Care-Challenge-1.webp 820w, https:\/\/home.myshapa.com\/wp-content\/uploads\/2020\/03\/10-Day-at-Home-Self-Care-Challenge-1-300x144.webp 300w, https:\/\/home.myshapa.com\/wp-content\/uploads\/2020\/03\/10-Day-at-Home-Self-Care-Challenge-1-768x369.webp 768w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p>Hey Shapa Fam! I\u2019m <a href=\"https:\/\/www.instagram.com\/coachkaylyn\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kaylyn (opens in a new tab)\">Kaylyn<\/a>, a health coach, full-time working mom, wife, and fitness enthusiast. Like&nbsp;many of you, I\u2019m now also <a href=\"https:\/\/blog.myshapa.com\/tips-for-working-remote\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">working from home<\/a> and homeschooling my daughter due to the coronavirus.&nbsp;What a crazy time we\u2019re living in right now! <br><br>If you\u2019re like me, you\u2019re probably going a little <a href=\"https:\/\/blog.myshapa.com\/shapa-at-home-self-care-challenge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"stir-crazy (opens in a new tab)\">stir-crazy<\/a> and having a hard time getting your activity in.&nbsp;Here\u2019s a short 30-minute, bodyweight circuit you can sneak in before the kids wake up or on your lunch&nbsp;break to help shake out those \u201ccrazies\u201d:&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Short 30-minute Bodyweight Circuit<\/h2>\n\n\n\n<p>Complete each circuit and rest for 1 minute before moving on to the next circuit. Complete as&nbsp;many rounds as you can within 30 minutes. If&nbsp;you&nbsp;aren\u2019t&nbsp;sure&nbsp;how&nbsp;to&nbsp;do&nbsp;an&nbsp;exercise,&nbsp;you&nbsp;can&nbsp;<a href=\"https:\/\/www.google.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Google (opens in a new tab)\">Google<\/a>&nbsp;any&nbsp;of&nbsp;them&nbsp;to&nbsp;find&nbsp;instructions!&nbsp; <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Circuit 1:&nbsp;<\/h4>\n\n\n\n<ul><li>15 squats&nbsp;<\/li><li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=SGHnCftrZkA\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"split squats (opens in a new tab)\">split squats<\/a> each leg&nbsp;<\/li><li>20 <a href=\"https:\/\/www.youtube.com\/watch?v=FyKI1hBNoEI\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pop squats&nbsp; (opens in a new tab)\">pop squats&nbsp;<\/a><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Circuit&nbsp;2:&nbsp;<\/h4>\n\n\n\n<ul><li>10&nbsp;push-ups&nbsp;<\/li><li>15&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=6kALZikXxLc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"tricep&nbsp;dips&nbsp; (opens in a new tab)\">tricep&nbsp;dips&nbsp;<\/a><\/li><li>15&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=qLBImHhCXSw\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"burpees (opens in a new tab)\">burpees<\/a>&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Circuit 3:<\/h4>\n\n\n\n<ul><li>20&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=gAyTBB4lm3I\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"reverse&nbsp;crunches&nbsp; (opens in a new tab)\">reverse&nbsp;crunches&nbsp;<\/a><\/li><li>20&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=JyUqwkVpsi8\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Russian&nbsp;twists (opens in a new tab)\">Russian&nbsp;twists<\/a>&nbsp;<\/li><li>30&nbsp;mountain&nbsp;climbers&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Need&nbsp;more&nbsp;ideas&nbsp;on&nbsp;how&nbsp;to&nbsp;get&nbsp;moving&nbsp;while&nbsp;we\u2019re&nbsp;all&nbsp;stuck&nbsp;at&nbsp;home?&nbsp;Here are&nbsp;a&nbsp;few&nbsp;more:&nbsp;<\/h4>\n\n\n\n<ul><li>The <a href=\"https:\/\/blog.myshapa.com\/5-science-based-reasons-to-head-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"outdoors  (opens in a new tab)\">outdoors <\/a>isn\u2019t shut down yet! Go for a walk, run, or hike. Take the kids to help them get some&nbsp;energy out too. <\/li><li>Need a quick cardio burst? Grab a jump rope or run some stairs for a quick HIIT session. <\/li><li><a href=\"https:\/\/www.instagram.com\/shapahealth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Instagram (opens in a new tab)\">Instagram<\/a> and <a href=\"https:\/\/www.youtube.com\/channel\/UCCpgW-3nWBBFVTEW5zbq7vw\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"YouTube (opens in a new tab)\">YouTube<\/a> are bursting with free workout content. You can do Zumba, yoga, barre,&nbsp;kickboxing, or whatever you like from your living room. <\/li><li>If you need some added intensity add weights or bands if you have them! Bands are inexpensive&nbsp;and can be delivered right to you. Books, soup cans, or gallon jumps filled with water also make&nbsp;great options. <\/li><li>If you\u2019re <a href=\"https:\/\/blog.myshapa.com\/tips-for-working-remote\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"working from home (opens in a new tab)\">working from home<\/a>, schedule times throughout the day to be active. Take 10 minutes&nbsp;here and there to <a rel=\"noreferrer noopener\" aria-label=\"walk  (opens in a new tab)\" href=\"https:\/\/blog.myshapa.com\/5-health-benefits-of-walking\/\" target=\"_blank\">walk<\/a> around the block or even just around your house. <\/li><\/ul>\n\n\n\n<p>Hope&nbsp;these&nbsp;help&nbsp;you&nbsp;stay&nbsp;active&nbsp;over&nbsp;the&nbsp;coming&nbsp;weeks!&nbsp;Stay&nbsp;sane&nbsp;and healthy out there! <br><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">About the author: <\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"2417\" src=\"https:\/\/blog.myshapa.com\/wp-content\/uploads\/2019\/09\/Attachment_1568690359629100001_attach_137879831599370040_1568690359629100001_Coach_Kaylyn-99-1024x683.jpg\" alt=\"\" class=\"wp-image-2417\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"2416\" src=\"https:\/\/blog.myshapa.com\/wp-content\/uploads\/2019\/09\/Screen-Shot-2019-09-23-at-12.42.15-PM.png\" alt=\"\" class=\"wp-image-2416\"\/><\/figure>\n<\/figure>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/coachkaylyn\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kaylyn Laws (opens in a new tab)\">Kaylyn Laws<\/a> is an online health coach and NASM Fitness Nutrition Specialist and She currently resides in Lehi, UT. She specializes in helping people reach their health goals through teaching healthy habits and easy nutrition. When she isn\u2019t coaching, you can find her on a hike with her family or snuggling her two cats at home. Learn more about <a href=\"https:\/\/www.instagram.com\/coachkaylyn\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kaylyn  (opens in a new tab)\">Kaylyn <\/a>on&nbsp;<a href=\"https:\/\/www.instagram.com\/coachkaylyn\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>&nbsp;@coachkaylyn.<\/p>\n\n\n\n<p><br><em>Looking to sleep better, eat a bit healthier, move more, build a practice of self-care, or just want to feel more energy each day? Let <a href=\"https:\/\/www.myshapa.com\/\" target=\"_blank\" rel=\"noopener\">Shapa<\/a> be your virtual coach. <a href=\"https:\/\/www.myshapa.com\/\" target=\"_blank\" rel=\"noopener\">Shapa<\/a> focuses your program based on YOUR lifestyle and YOUR goals so you can build healthy habits and achieve lasting results. Learn more about the <a href=\"https:\/\/www.myshapa.com\/\" target=\"_blank\" rel=\"noopener\">Shapa difference<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here\u2019s a short 30-minute, bodyweight circuit you can sneak in before the kids wake up or on your lunch break to help shake out those \u201ccrazies\u201d.<\/p>\n","protected":false},"author":9,"featured_media":7284,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,6],"tags":[115,111,116,117,118,119,106,109,67],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":5}},"_links":{"self":[{"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/posts\/2676"}],"collection":[{"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/comments?post=2676"}],"version-history":[{"count":0,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/posts\/2676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/media\/7284"}],"wp:attachment":[{"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/media?parent=2676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/categories?post=2676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/home.myshapa.com\/wp-json\/wp\/v2\/tags?post=2676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}