Circuit 1

General Warm-up 5-10 minutes

Circuit 1

Strengthening:

• Walkout 4 Push-ups x 4
• Full squat position with row x 20
• Repeat

2 minutes cardio (30 seconds each)

• High knees
• Mountain climbers (both legs or single leg)
• Repeat

Abs:

• Crunch with right-leg lift x 20
• Repeat left leg

Circuit 2

Strengthening:

• Static lunge right leg with row (palms face) x 20
• Pendulum lunge (right. leg moves) with hammer curls x 20
• Repeat left leg

2 minutes cardio (30 seconds each):

• Oblique twist & jump
• Skaters (back leg not touch)
• Repeat

Abs:

• Laying supine; weights extended above chest legs from floor to ceiling x 20
• Double crunches (upper & lower crunch)

Circuit 3

Strengthening:

• Military press with right leg extension x 20
• Chair squat with "V" raise (palms face up)
• Repeat

2 minutes cardio (30 seconds each):

• Plank jacks (low impact " single leg; high impact- both legs)
• Double jump rope
• Repeat

Abs:

• Plank twist (1 minute)

Circuit 4

Strengthening:

• Single leg squat with tricep kick back x 20
• 1-Arm plank with lateral arm raise x 20
• Repeat other side

2 minutes cardio (30 seconds each):

• Squat jump with chop arms
• Double knee jumps
• Repeat

Abs:

• Crunches x 20
• Alternating oblique crunches x 20

Circuit 5

Strengthening:

• Plie squat with outside bicep curls x 20
• Superman with tricep press backs x 20
• Repeat

2 minutes cardio (30 seconds each):

• Single leg lateral jumps
• Jog/butt kicks
• Repeat

Abs:

• Bicycles
• Seated, lean back - toe taps

General Cool down & Stretch 5-10 minutes

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