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Image by StockSnap from Pixabay

Woman on a pink yoga mat doing a push up

A Bodyweight Circuit for Small Spaces

This aerobic endurance circuit uses only body weight. It’s a great workout when you are stuck at home but don't have equipment or a lot of space.


  • Rotate through all the following exercises for a designated time, such as 30 minutes.
  • Perform the exercises with good form at a comfortable steady pace.


  • 20 Squat Thrusts / 30 seconds run in place
  • 12 Dead Bugs / 30 seconds run in place
  • 15 Push Ups / 50 Jumping Jacks / 20 Squat Thrusts / 30 seconds run in place
  • 12 Dead Bugs / 30 seconds run in place
  • 25 Jumpies / 20 Squat Thrusts / 30 seconds run in place
  • 12 Dead Bugs / 30 seconds run in place
  • 15 Push Ups / 50 Jumping Jacks / 20 Squat Thrusts / 30 seconds run in place
  • 50 Jumping Jacks / 12 Dead Bugs / 30 seconds run in place


  • Push ups can be from the knees or a wall push up, as needed.
  • For jumpies, do them rhythmically like the rowing stroke: Lower your body slowly and do not bounce at the bottom. Jump strong, like the drive. Fingertips touch the floor between jumps.
  • For a Dead Bug demo, see Will Ruth's video, Dead Bug Core for Rowing.
2020 CRASH-B combined logo and World Rowing logo

Regatta News

  • On March 1, Roylerow athlete David Frost reached the podium with a second place finish at the 2020 C.R.A.S.H.-B. World Indoor Rowing Championships in the M65 event.
  • In lieu of the cancelled 2020 World Rowing Cup series, World Rowing is hosting three fantasy cups in the form of online polls that you can vote on, starting this Friday, April 10. For details, see World Rowing introduces the World Rowing Fantasy Cup.
Faster Masters Rowing's crossed-oar logo

Marlene’s April podcast with Rebecca Caroe posted

Also on Faster Masters Rowing Radio, check out the new weekly lockdown podcasts.

Snippet of the emoji rowing club quiz from the Twitter feed @ThamesTradesmen

Useful links for rowers during COVID-19

A blog post by Rebecca Caroe of Faster Masters.

Black Concept2 Model D rowing machine

Have an erg at home but struggle to stay on track without a training plan?

If you'd like a structured training plan that's designed just for you, email Marlene to get started.

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Copyright © 2020 Marlene Royle, Rowing Coach, All rights reserved.

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