This week's circuit

1)  Squat and Shoulder Press -
Step 1   Start in set position with feet slightly wider than hips and weights in hands resting at shoulder height.  Sit back and down into a full range squat keeping your core tight and weight in the heels of your feet.  Hold this squat stance and press the weights overhead in a shoulder press.
Step 2   With weights overhead, stand up out of the squat so the hips are back in line with the shoulders.  Return weights back to shoulder height.  Repeat exercise 15 times.

2)  Push Ups -  15 repetitions


3)  W Shoulder Press with Leg Extension -
Step 1  Stand with your feet a hip-width apart, abs tight, and glutes tucked. Raise your right leg at a 90-degree angle so your thigh is parallel to the ground and your shin is perpendicular to it. Raise the weights to ear level with your palms toward your ears. Your arms should be bent at a 90-degree angle, elbows out to the sides, forearms perpendicular to the floor, and upper arms parallel with it.
Step 2   Exhale, and extend your arms up and out as though you are trying to form the letter W with your arms. Simultaneously extend your right foot so that your entire right leg is straight and parallel to the ground. Hold for a beat. Inhale, slowly lowering the weights and retracting your leg to return to the starting position. Perform a complete set, then switch legs and repeat on the opposite side.  Focus on posture and balance!
Repeat 10 times on each leg.

4)  Pendulum Lunges -

Step 1   Start in set position with feet hip width apart, weights are optional.  Step the right foot forward lunging into a deep stride. 

Step 2   Push off forcefully the right foot swinging it back into a reverse lunge finishing the first rep.

Repeat repetitions 10 times on each leg.

5)  Butt Kicks -  Jog in place but bring your heels up higher and kick your butt!
Perform for 1 minute.

6) Plank Twists -

Step 1   Start in push up/plank position on hands and toes.  Lift up the right hand into side plank position.  Hold for 2 counts and return to start position.

Step 2   Do it on the other side for one rep

Repeat for a total of 10 reps.

7)  Bent Over Row -  You've done this before, pick up some heavier weights for this one! 

Step 1   Hinge forward from the hips keeping your back flat and weights hang down in front of you.

Step 2   Lift the elbows up and back pinching the muscles between your shoulder blades.  Hold for 2 counts and return to start.

Repeat exercise 15 times.

8)  Bicycle Crunch - Complete 40 repetitions.

Enjoy :)