4-6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you.
Sumo squat with shoulder press
Starting in a sumo squat position with feet turned out, hands by your ears, as you stand up out of your squat, press your arms straight up in the air, lower arms back down and return to squatted position
From a standing position, reach down for the ground and jump yourself into a straight arm plank position, jump your feet back up by your hands and then jump into the air
Stationary Lunges w/bicep curl (30 seconds per side)
Starting in a split leg stance, lower down into a lunge, complete a bicep curl, stand up without moving your feet
Starting in a straight arm plank position, bring one foot forward under your chest, jump up and switch feet
Squat with Tricep Ext.
Starting with arms extended above head holding one weight, squat with feet in a narrow stance, lower weight behind your head as you squat. Extend arms back up to straight overhead as you stand up
On your elbows and toes with a nice flat back
Lifting both arms and legs up off the ground
1-3 minute rest
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