Workout 1-9-14

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)