@Home Full Body Power Cycle

No time for the gym? No gym? No problem!

Life get’s crazy. Life get’s busy. Key to our health is staying fit and active. So CoreTek has put together a 45 minute Full Body Power Cycle.

No fluff, no huff, just a “get it done” workout for those looking for options when the gym is not there.

How does it work?

  • Each Cycle is two exercises, done back to back without rest, for five sets – you rest 45 seconds between the sets.
  • Between each Cycle, rest 2 minutes.
  • That’s it…

What do you need?

Most of the exercises can be done with body weight – but resistance bands, kettlebells, dumbbells, or other items to lift will help.


Dynamic stretching: 2-5 minutes

CYCLE 1 (5 times)

Push Ups: 10 reps

Mountain Climbers: 30 seconds

Rest: 45 seconds

CYCLE 2 (5 times)

Body Weight Squats: 10 reps

Shoulder Press/Lat Raise: 5/5 reps (5 reps, each motion, totaling 10 reps)

Rest: 45 seconds

CYCLE 3 (5 times)

Inverted V-Plank: 10 reps

Pull/Row: 10 reps

Rest: 45 seconds

CYCLE 4 (5 times)

Shadow Boxing/Heavy Bag: 30 seconds

Arm Curls: 10 reps

Rest: 45 seconds


For the exercises –

  • If you have them, add resistance bands, dumbbells, kettlebells, water jugs, anything heavy you can lift! Remember, this is the non-gym work out – you need to get creative.
  • You can do table pull ups, door pull ups, and other methods to get the Pull/Row exercise done.
  • Shoulder press – hand stand push ups, resistance bands, etc – goal is to press up with the shoulders.
  • Shadow Boxing – keep the core tight, work on rotation and jabs – you should be focused and active for the whole 30 seconds.
  • Rest times – keep them tight; key to this workout is to keep your body moving, and heart rate up.

-Train hard!