Note: Listen to your body at all times and if for some reason you can’t keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best and if it doesn’t mean finishing the 1 – 2 minutes that’s ok. Try for longer next time.
Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.
TOOLS: dumbbell, towel and swiss ball
STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.
•Squat with Butt-Kick (2 min.)
•Single-Leg Squat with Towel (1 min. each leg)
•Single Leg Squat (1 min. each leg)
•X Jumps (2 min.)
STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.
•Wall Squat (2 min.)
•Jumping Lunges (2 min.)
STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 1 more time all Circuits with brakes in between as written.
•Single-Leg Calf Raise (1 min. each leg)
•Inner Thigh Squeeze (2 min.)
•Hip Lifts on the Ball (2 min)
•Fire Hydrant (1 min. each leg)
Squat with Butt-Kick
Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square — don’t twist them toward the side.
Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right. Then slowly return to the start position. Work this side for 1 minute, keeping your elbows bent and your fists together near your chin. When you squat, your left knee should bend between 45 and 90 degrees. After 1 minutes, switch legs and do the squats and slides for another 1 minute.
Single Leg Squat
Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier. After 1 minutes, switch legs and repeat.
Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again. Repeat as many times as you can for two minute. TAKE YOUR TIME
STRENGTH CIRCUIT 2
Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold 2 minutes
This move is a ‘jump lunge’ and you do just as it says. Begin in the lunge position then jump switching your landing leg so that when you land, you lunge on your other leg. Repeat 2 minutes.
STRENGTH CIRCUIT 3
Single-Leg Calf Raise
Grab a dumbbell in your right hand and stand on a step, block, or 25-pound weight plate. Bend your right knee, and hold it that way as you perform the exercise. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot, with your right heel on the floor or hanging off a step. Put your left hand on something stable—a wall or weight stack, for instance. 1 minute each leg.
Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support. Slowly squeeze the ball, contracting the inner thighs. Release just slightly, keeping some tension on the ball. Repeat 2 minutes
Lie down and place the heels on the ball, keeping the legs straight. Squeeze the glutes and lift the hips up until the body is in a straight line. Keep the hands on the floor for more balance if needed. Release the hips down, barely touching the floor, and repeat 2 minutes.
Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat. Keeping upper body still, lift bent right knee out to side at hip level. 1 minute each leg.