In order to maintain fitness at home during lockdown (and also because I’m currently injured and unable to run), I’ve developed a core routine which I’ve been doing almost every day. It works various aspects of core fitness and can be modified however you like it.

I typically do 3 – 4 sets of this lockdown core circuit and find that this gives me a good workout for the day.

Key Points For The Circuit

    • The circuit is designed to work different core muscle groups.
    • Each exercise can be modified to make it harder or easier depending on your individual level of fitness.
      • Do this by either increasing/decreasing reps or modify the exercise e.g. knee push ups or handstand push ups
  • Try to take no longer than 30 seconds between exercises. Since each exercise hits mostly different muscle groups this shouldn’t be too difficult.
  • Take 1 – 2 minutes between sets if needed.

Lockdown Core Circuit

3 – 4 sets of:

  1. 15 push ups
  2. 20 v-sits
  3. 10 glute bridges per leg
  4. 12 tricep dips
  5. 12 Bulgarian split squats per leg
  6. 15 hollow rocks
  7. 30 second side plank on each side
  8. 60 second front plank
  9. 12 donkey kicks per leg
  10. 5 pistol squats per leg with some wall assistance as I can’t quite do them yet! (alternatives include single leg squats as low as you can go)
  11. 2 sets of resistance band crab walks (8 steps each way)
  12. 10 bodyweight squats

Tabata Finisher

At the end of my 3 – 4 sets if I feel up to it I might do a Tabata workout which is 8 sets of 20 seconds work and 10 seconds rest intervals so the whole workout takes 4 minutes.

A few variations of the Tabata workout I like to do depending on how I’m feeling include:

  • Squats
  • Alternating squats and push ups
  • Hollow arch and reverse hollow arch holds

There’s plenty of ways you can make this harder such as by doing jump squats or burpees. However, since I can’t jump due to an inflamed tendon in my foot I’ve stuck to squats without the jumping to continue to condition my legs.

Thoughts On The Lockdown Core Circuit

It does get more difficult towards the end, but I do feel it gives me a good workout. Personally, I find the pistol squats the hardest and even though I’m only doing 10 in total per set and alternating per leg, it gets me out of breath. But that’s good because it means I’m working my body hard. When I have little rest between exercises and move straight on, I find that I’m breaking a sweat!


Thanks for reading! If you found this post on my lockdown core routine circuit useful and think you might try it out please share it with friends and family to stay fit! Let me know what you think of it by dropping me a DM on Instagram or Twitter!

Further Reading:

Coronavirus – Is It Safe To Run Outside?

6 Workouts For Self Isolating

6 Reasons To Exercise During The Coronavirus Pandemic