Feb 3,2014 workout

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


Leg lifts with crunch x20
(On back, with hands behind your head, legs long. Crunch up as you lift your legs straight up, keeping legs as straight as possible)

Side Plank w/ reach under x15 per side
(In a side plank on your elbow, use your top arm to reach as far under your body as possible)

Spider-Man push ups x10 (5 per side)
(In a push up position, as you lower yourself down, rotate knee out to the side, drive one knee towards the corresponding elbow )

Single leg Hamstring hip lifts x 15
(Laying on your back, lift your bum as high as you can, lift one leg off the ground, with that leg off the ground, lower your bum to the ground, and back up)

Staggered hand push ups x10 (5 per side)
(In a push up position, stagger your hands so that one is under your shoulder close to the body, the other is wide and in front of the body)

Hell Climbers x 10per leg
(In a straight arm plank position, bring one foot to the outside of one hand, then jump up and switch feet. )

Figure 8 weight pass through legs x20 per leg
(Balancing on your bum, pass a weight in a figure eight pattern through and around your legs)

Swimming x 30 secs
(Laying on your stomach, raise arms and legs off the ground, while in this position alternate raising opposite arm and leg)

Laying down single arm tricep ext. x12
(On your back with a weight in one hand, keep elbow in alignment with your shoulder, lower the weight down by your ear and then extend your arm back to straight)

Lunge-squat-lunge x10 per leg
(Lunge forward with one leg, bring the other leg forward to meet it, do a squat, then lunge back with the same leg you lunged forward with, follow it with the other leg, squat again. Repeat leading with the other leg)

Rest 1-2 mins