Same format, at least 3 times through, no rest between exercises (only between circuits).
1) Body Squat x 15 reps with weights in hand
2) Push Ups x 15 reps BE SURE TO PUSH THROUGH THE CHEST
(can be done with hands on the wall, a chair/bench for incline, on the floor with knees down, or on the floor on hands and toes, or if you have a stability ball, knees on the ball hands on the floor)
3) Bent Over Reverse Fly - stand with feet hip width apart and weights in hands. Slightly bend your knees and tip forward from your hips keeping your back flat and weights directly below the shoulders. Keep your elbows soft and fly the arms out to the side and align the elbows with the shoulders. Hold for two counts and release slowly. Option is to sit in a chair or on a Stability Ball. Repeat 15 reps
4) Step Up with Overhead Shoulder Press x 10 reps with each leg leading
5) Static Lunge with Lateral Raises - Start in static lunge position with weights in hand. Perform the initial descend of the lunge and on the way up, your weights raise up to the side in a lateral raise. One fluid motion up and down. Repeat 10 times with each leg forward.
6) Bicycle Crunches - Lie on back with knees up and hands at the sides of your head. Bring right elbow up and left knee in to crunch while the right leg lengthens out. Repeat on the other side. Perform 20 reps alternating sides.
Do this circuit at least 3 times this weekend and bump up the duration on your cardio sessions. 35-45 mins total or add in speed intervals! I will have a fun cardio workout to come this next week that will be all fitness levels whether you like to walk, jog, run, bike, or elliptical :)
No comments:
Post a Comment