Lindsey Harrod: “How To Break A Sweat At Home And I Don’t Mean In Bed”

Lindsey Harrod of W3 Live Healthy offers her tips to stay in the best shape!


I 100% believe that you DO NOT need a gym membership to get in shape. In fact, I don’t train any of my clients in a gym. I train all of them at their own homes, or outside, using little to no equipment. You’d be amazed the sweat you can break using just your own body weight. So here’s how to get down in the comfort of your own home all while working toward the body you’ve always dreamed of!

This workout is going to be done circuit style, which means you will complete 3-4 rounds of one circuit without rest. Between rounds rest for 1-2 minute and then move on to the next circuit. The goal is to keep your heart rate up the entire time, and fatigue the muscles you are working on. This Circuit is focused on the lower body and abs, with absolutely no equipment required! You always have the option to add weight if you have them and wish to do so. With that being said, lets dive right in!

Circuit 1

Jump Squats x’15
Sumo Squat Pulses x’20
Bicycle Crunches x’40

Repeat this circuit 3-4 times
Rest 1-2 minutes


Circuit 2

Jumping Lunges x’s 10-15 per leg
Glute Bridges x’s 20 (advanced option- add weight or elevate feet on a block, or both)
Leg Lifts x’s 15-20

Repeat this circuit 3-4 times
Rest 1-2 minutes


Circuit 3

Curtsy Lunge x’s 25 per leg
Standing Donkey Kicks (aka: Kick Backs) x’s 15 per leg
Russian Twists x’s 40

Repeat this circuit 3-4 times
Rest 1-2 minutes



Plank 1 min
Scissor Crunchs x’s 20
Spiderman Crunches x’15
Flutter Kicks x’s 30

Repeat 2-3 times

As always do the best you can. I can assure you, you will be sweating! Be sure to stay hydrated, stretch after, and fuel your muscles with some protein afterwards. Within 30 minutes of completing your workout is the ideal time frame for protein intake. If you are unsure of any of these exercises, just google them! Feel the burn and enjoy!

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