Complete each circuit with no rest in between each exercise. Only 60 sec break between each circuit. Feeling motivated…complete each circuit 2 or 3 times before moving on to the next.
Circuit1
- walking lunges (with or without wts) (2min)
- Fly pushups (30 sec)
- Power Knee (30 sec each side)
- Squat Jacks (60 sec)
Circuit2
- Box squats (with or without wts) (60 sec)
- Under the fence pushups (30 sec)
- Up/down planks (30 sec)
- Speed skate (60 sec)
Circuit3
- Deep squat to plank with triceps pushup (with or without wts)
- Squatting bicep curls (30 sec)
- Kayak (30 sec)
- Burpies (60 sec)
- Remember that your knees stay behind your toes on all squats and lunges.
- When squatting, stick butt back while keeping eyes forward and squeeze on the way up.
- When jumping always land softly on the balls of your feet.
- Walking lunges… take a big step forward….front knee is behind toe! Then lower and raise like a carousel horse and step through with the back foot. Modification: don’t walk, stay put for 60 sec on each leg…up and down like a carousel horse.
- Fly pushups…start in plank position, move left arm out wide for a wide pushup, return to plank and do same move with right arm…keep alternating.
- Power knee…from the standing position, raise arms like you are going to grab the collar of someone’s shirt and pull down like you are going to knee them in the face. Brutal I know but you get the point.
- Jack squats…Jumping jacks but in the squat position. So you are sitting low, keep your knees behind your toes. Do 10 reg jacks, then 10 squat jacks and keep alternating.
- Box squat…perfom reg squat, followed by lung with right leg stepping back, followed by a squat, followed by a lung with left leg stepping back. It will look like a box. Big step back on those lunges.
- Under fence pushups…Start on all hands and feet with butt up in the air (like downward dog). Drive your head down toward the ground and move your body like you are going “under the fence” never touching body to the ground until your head comes back and you are in the “cobra” position. Then go back under the fence in reverse.
- Up/Down plank…start in plank position on your hands and feet. Lower down one arm at a time onto your forearm keeping the plank position and hold that style plank for a beat. Raise yourself back up one arm at a time. Make sure you alternate what arm goes down first and what arm pushes up first.
- Speed Skate: Leap over to the right onto the right foot into a small lunge and let your left foot kick out to the right side and tap like a speed skater, switch to the other side, keep alternating as fast as you can but controlled
- Deep squat into plank with triceps pushup… with feet a little wider than shoulder width, lower down into deep squat, place hands (or wts) on the ground and step back into a plank, keeping elbows close to ribs, do a triceps pushup (can go to your knees if you need), step back into the deep squat and stand up out of the squat. Make sure you are bending at the knees and not so much at the waist
- Squatting bicep curls…lower into a wide squat with butt back and knee behind your toes, place elbow right on the inside of your knee in that groove. Raise weights up and down for bicep curls while staying down in the squat the whole time.
- Kayak….Sit on your butt with back off the ground, kind of like in a “v” sit but knees together and bent and feet off the ground (modified: heels on ground). Clasp hands together over stomach and rotate to the left and right so your knuckles touch the ground each time you go to the side. Move in a controlled yet quick manner.
- Burpies…With feet shoulder width apart lower down into a deep squat, place hands on ground on the outside of your feet, jump (or step) back into a plank, hold for a beat, jump (or step back) into the squat, and jump up toward the ceiling. Land on your toes softly to protect your knees and go right back into the squat, then plank, etc
*Remember to always listen to your body. Take a break when you need to…go at your own pace. Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. If you experience any pain or difficulty with exercises or diet, stop and consult your physician and/or healthcare professional immediately.