Please do the following circuit 4x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.
Sumo squat with a Shoulder Press w/10lbs
Side Plank with a reach under
(Starting on your elbow in a side plank position, raise your opposite arm up in the air, then reach under your body with that arm as far as you can)
Staggerd hands Push ups
(Starting in a push up position, place one hand staggered in front of the body while the other is under your shoulder, complete one push up then switch your hands)
Lunge w/rows w/10lbs
(In a lunge position, bend forward, palms facing towards your body, squeeze shoulder blades together and row)
(Starting in a slightly squatted position, jump up as high as you can and spread both arms and legs out in the shape of a star)
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