Thursday Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking a 2-minute rest between circuits. 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 Jog: Jog the stairs in your building for 5-10 minutes or at a moderate pace for 10 minutes. Image Source: POPSUGAR Photography