Workout 1-24-14

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)