Monday Do 12 reps of each exercise with a 20 to 30-second rest between exercises. Complete four total runs of each circuit, taking a 2-minute rest between them. Circuit 1 Bodyweight squat Push-ups Bent-over row: Use household items like water jugs if you don't have dumbbells for an added resistance. Circuit 2 Reverse lunge Plank Hip bridge Circuit 3 Side lunge Lying knee tuck Cardio Circuit Stair sprints: 3 to 8 stair sprints for 10 to 20 seconds with a 1-minute rest in between sprints. Image Source: POPSUGAR Photography