Please complete the circuit 3-4x through, with 1-2 mins rest between each one.


Starfish crunches x10 per side
(On back, with arms and legs spread wide. Crunch up and bring opposite hand and foot together, then back to starting position, repeat on other side)

Row boat abs x20
(Balancing on your bum, with feet off the ground, lean back as you extend your legs out, return to starting position by driving upper body and knees together)

Plank with toe taps to the side x20 per side
(In a plank position, tap one leg out to the side, bring it back, repeat on other side)

Hamstring ball curls w/toes together and heels out x20

Controlled Step downs x10 per side
(On a step, lower yourself down to barely touch the floor, making sure your bum is back and you are leading with your heel. Do not push off the ground)

Hell Climbers x20 per leg
(In a straight arm plank position, bring one foot to the outside of one hand, then jump up and switch feet. )

Lat pull on ball x 20

*pick a weight that challenges you
(Laying on a ball, roll so that your head and shoulders are supported. Hold one weight with both hands. With only a slight bend in your arms, lower the weight over your head. Squeeze shoulder blades and bring the weight back to the starting position)

Bent over rows x 15 per hand

*Pick a weight that challenges you
(Bent over with a flat back, squeeze shoulder blades together, driving elbows up by sides)

Tricep Skull Crushers x20

*pick a weight that challenges you

Quick feet x 60 secs
(Taking tiny steps as quickly as you can)

Please complete the circuit 3-4x through, with 1-2 mins rest between each one.


Frog crunches x20

(Soles of feet together, knees drop to sides, hands behind head)

Side to side plank hip touch x20 per side

(Plank on elbows, rotate at the hips slightly to drop one hip down to the ground, then switch to the other side)

Bicycle Crunches x20 per side

Hamstring ball curls w/heels together and toes out x20

Step ups w/bicep curl w/5-25lbs x10 per side

Half Burpees x20 

(In a straight arm plank position, jump your feet to your hands and then back out into the straight arm plank position)

Chin ups x 5

Squatted Rows w/cable machine or bands x 20

Dips x20

Speed Skaters x20 per leg

(Jump as far as you can laterally, switching back do forth from side to side)

Please complete each mini circuit 3x through before moving on to the next one

#1
Alternating toe touches x15 per side

(Legs long on the floor, arms long above the head, bring one leg up, crunch up to meet it with both hands)

Straight leg crunch with bum lift x20

(Legs straight up, hands behind head. As you crunch your upper body towards your legs, lift your bum off the floor)

Russian Twist x20 per side

(Balance on your bum, with feet off the floor, with or without a weight, rotate from side to side)

#2

Jumping lunges x10 per side

(Starting in a lunge position, jump up and switch feet so the other leg is in front and you land in a lunge)

Curtsey lunge with front Delt raises w/weights x10 per side

(Lunge crossing one leg behind the other, while in the lunged position raise arms up to shoulder height straight in front of you)

Mt Climbers x20 per leg

#3

Chest flys w/weights x12

Single arm cross body Squatted Rows w/weights x 15 per side

Tricep skull crushers x15

Please complete each mini circuit 2x through before moving on to the next one

Circuit #1

Crunches x20

Elbows to knees w/kick out x20

Side crunch w/knee drive x20 per side

Supermans w/rotation x10 per side

Plank push ups x5

Circuit #2

Front Raise to lateral raise x10 w/5-8lbs

(Palms facing fronts of thighs, raise up to shoulder height, then move them out to the side, lowering down by your sides, lift them back up, move them to back in front of you, lower down, back to fronts of thighs)

Hamstring Bridges  w/3 pulses x20

Bent over row x 15 w/15lbs per hand

Tricep Kick backs x15 w/10lbs per hand

(Slight bend forward and keep elbows by your sides)

Russian Twist x15 per side w/10lbs

Circuit #3

Forward lunges x 12 per leg w/10-15lbs per hand

Curtsey Lunges x 12 per side w/10-15 per hand

Narrow squats x15 w/10lbs per hand

(Feet only a few inches apart)

Straight leg dead lift x15 w/15lbs per hand

(Remember to keep back flat, legs have a slight bend, but are otherwise straight, weights stay close to the body)

Cross body knee drives x 12 per leg

(Starting in a straight arm plank position, drive one knee towards the opposite elbow, return to starting position, repeat on other side)

Running in place x30 secs

Jumping Jacks x30 secs

Squat Jumps x30 secs

(Squat and explode jumping up)

Full sit ups x20 reps

Side Crunches x20 per side

(Drop knees to the side, crunch up)

Toe Touches x 20

( legs straight up in the air, reach for toes)

Running in place x30 secs

Jumping Jacks x30 secs

Squat Jumps x30 secs

Sumo Squats w/3 pulses x15

(Feet spread wide apart, toes turned out, while in the squatted position pulse three times, stand up and repeat)

Lateral Lunges x 10 per side

Single leg Squats x10 per leg

Running in place x30 secs

Jumping Jacks x30 secs

Squat Jumps x30 secs

Narrow Stance (tricep) push ups x15

Shoulder Press x20 w/10lbs per hand

Single Arm, squatted, cross body rows x20 per side

Running in place x30 secs

Jumping Jacks x30 secs

Squat Jumps x30 secs

2-3x through everything and 20 reps of everything unless otherwise noted

Set #1 Jumping Jacks
Set #2 High Knees
Set #3 Plank Jumping Jacks


Row boat abs

Cardio Burst

High knees to opposite elbows (Steamboat) (20 per side)

Cardio Burst

Push ups

Cardio Burst

Mt climbers

Cardio Burst

Curtsey Lunges (10 per side)

Cardio Burst

Dips (using a bench, elbow go backwards, bum close to bench)

Cardio Burst

Starfish Abs

Cardio Burst

Rest 2-3 mins