Simple Circuit done 2 ways

This circuit is set up in 4 stations: #1 Upper Body (weights, bands, etc.), #2 Cardio (floor hi/lo, power, agility), #3 Lower Body (BOSU), and #4 Cardio (step). Our room is on the small side, so we set up 2 stations in front and 2 in back of the room.

You can either do 5 minutes at each station and go around twice, or 1-2 minutes and go several times. 5 minute warm-up, 5 minutes. aerobic cool down, 10 minute abs and stretch at the end, and you've got your hour! You can adjust the times or goes around, etc. according to your class time and preference.

WARM UP - 5-7 MINUTES

You can introduce the "walk-through" version of your station #2 cardio here as you warm them up, so they know what to do and can jump right in with higher intensity once you start the circuit.

5-MINUTE STATIONS

STATION #1: UPPER BODY

• Use heavier weights or bands, your choice, or mix them up
• a) Bicep curls (1 minute)
• Push-ups (30 seconds)
• b) Tricep hammers (1 minute)
• Push-ups (30 seconds)
• c) Deltoid Rows/overhead presses (1 minute)
• Push-ups (30 seconds)

STATION #2: CARDIO FLOOR - 5 MINUTES

• Gradually add intensity first round, then let loose second time through!
• a) Hi/Lo (1 minute)
• Right knee lift x8
• Alternating left kick front, right kick back x8
• Left knee lift x8
• Alternating right kick front, left kick back x8
• b) Power (1 minute)
• Squat down wide, reach up jump, land wide into squat down, jump in
• (repeat starting in: squat in, reach n jump, land in + squat, jump out...)
• c) Agility moves (1 minute)
• Double jacks, single jacks, ski jumps (30 seconds)
• Fast "football" feet (30 seconds)
• * Repeat A and B 1 minute each

STATION #3: LOWER BODY BOSU - 5 MIN.

• a) Lunge using BOSU right then left (30 seconds each leg)
• b) Squat with outer leg lift right/left (30 seconds each leg)
• Squat only, right/on top/left (1 minute)
• c) Sit on BOSU, inner thigh lifts (1 minute each leg)

STATION #4: CARDIO STEP - 5 MINUTES

• a) Knees and knee repeaters: 1, 2, 3-knee (1 minute)
• b) Across top with propulsion, land and kick or land into squat (1 minute)
• c) Side lunges and front lunges ("split basic")... (1 minute)
• * Repeat A and B 1 minute each

**FOR A 1-2 MINUTE INTERVAL SETUP, do either A, B or C each time around and repeat/adjust time as needed.

AEROBIC COOL-DOWN - 5 MINUTES

ABDOMINALS/STRETCH - 10 MINUTES

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