CIRCUIT #1
Do 12-15 reps of each exercise back to back at the end of the circuit rest for 2-3 minutes and then repeat the circuit two more times. (Do the plank once each circuit for 30 seconds)
Forearm Plank (30 seconds)
Works: Full body, mostly core
Hold your body similar to a pushup position (but on your forearms) with your body in a straight line. Try to hold still for 30 seconds or more.
Medicine Ball Oblique Twist
Works: Rectus Abdominis & Obliques
Start with your knees bent, feet slightly off the ground, and with the medicine ball (or dumbell) in front of you just below chest level. Slowly twist your torso to the right, looking back at your right elbow, then to the left. If this is too challenging perform with feet on the floor.
Bicycle Crunch
Works:Rectus Abdominis & Obliques
Start in sit up postition but with feet off the ground, legs bent, hands behind head. Extend one leg straight out keeping the opposite leg bent. Reach the elbow opposite to the bent leg to that bent leg until they meet. Then switch.
CIRCUIT #2
Perform 12-15 reps of each exercise. Do them all back to back. Once all of the exercises have been completed rest for 2-3 minutes and repeat 2 more times.
Stability Ball Wall Squat
Works: Quads & Glutes
Place ball between a wall and your back, your feet should be infront of your hips instead of inline with them. Slowly squat down until you legs are about at 90 degress and push back up to sarting position
Stability Ball Chest Press
Works: Chest & Core
Roll out on the ball until your back is supported. Your body should be in a straight line from your neck to your legs (don't let your hips drop). Hold the dumbells above your head with palms facing away from your face. Lower the dumbells down until your albows form a 90 degree angle then push back up to starting position.
Stiff Leg Deadlift
Works: Glutes, hamstrings, & back
Begin with dumbells infront of your thighs and palms facing in. Slowly lower the dumbells straight down your legs with your back & neck straight until the dumbells are infront of your knees or ankles (as far as you can go while keeping back straight & not letting your head drop). Lift your upper body back up to starting position.
Rear Delt Fly
Works: Back of your shoulders
Begin kneeling over with knees slightly bent and back straight. Lean over as far as you can without feeling uncomfortable but don't go further than a 90 degree angle. Hold dumbells straight down torwards the floor, palms facing in. "Fly" your arms out until you form a T shape, lower back down to starting position.
Reverse Lung
Works: Quads & Glutes
Start with hands on your hips feet hip distance apart. Step back with right leg & dip knee straight torwads the ground until front knee is about at 90 degrees. Push back up to starting position and repeat with opposite leg.
Single leg dumbell row
Works: Back
Stand on one leg with knees bent, slightly leaning over. Hold dumbells straight in front of you palms facing torward your legs. Row dumbells up to your armpits and lower back down.
