Workout Circuit 2: click on exercise title for video demo
Perform these exercises back to back with little or no rest. Do the circuit 1 – 5 times depending on your fitness level and time available for your workout. Do each exercise 20-25 repetitions, or 90 seconds each.
Increases strength of thighs and rear.
- Press your back against the wall with your toes pointed forward, hip width apart and a couple feet away from the wall.
- Tighten your rear, thighs, abs, and pelvic floor.
- Squat by bending at the knees as you lower the hips down toward the floor. Keep your back and shoulders pressed into the wall.
- Your weight should be pressed into your heels, and knees don’t go in front of your toes.
- Hold the squat until you need a break. Be careful getting up!
Strengthens core and shoulders.
- Lean on chair resting on forearms with shoulders in line with elbows.
- Draw your abs in tight as if you were bracing your belly.
- While maintaining the ab contraction, tighten your rear, and hold your body straight. Never sag your hips past a straight body position.
- If you feel comfortable in the starting position, bring one knee toward the elbow to work the obliques and increase intensity.
- Raise hips or take a break if you can no longer hold perfect form. Your form is more important than how long you hold.
- Keep abs tight the whole time, and don’t forget to breathe!!
Tones legs, glutes, and core. Improves balance.
- For added challenge and balance work begin this exercise with your knee raised up to hip level. If that is difficult then begin with both feet on the floor.
- Tighten abs, thighs, and core as you bend forward at the hips. Hands can be on your waist or reaching straight toward the floor.
- Your back stays straight as you extend the leg straight out.
- Supporting leg remains straight with only a slight bend at the knee during entire movement.
- Press bodyweight through the heel on the floor, and return to starting position.
- Do not use lower back for this exercise. Focus on the rear and back of your thighs as you raise and lower your body.
- Only go as far as feels comfortable while maintaining good form.
Strengthens back, chest, shoulders, and abs. Improves posture.
- Start in the modified push up position on your knees.
- Keep your arms straight with a slight bend in the elbows.
- Slowly lower your body slightly without bending your arms and allow your scapula to retract (shoulder blades move toward your spine).
- Push your body back up several inches as you let your shoulders move away from your spine.
- Your back should arch as in “cat pose” as you press up, exhale and tighten your abs.
Tones inner thighs. Increases strength of legs, rear, and core.
- Stand tall in front of a chair with feet shoulder width apart.
- Toes point straight forward, or just slightly out.
- Tighten your rear, hamstrings, abs, and pelvic floor.
- Squat by bending at the knees as you lower the hips down and back as far as you can towards the chair.
- Stretch your arms out and tip your body forward slightly for balance.
- Weight is on the heels. Bend at your waist so the back stays straight.
Tones arms. Strengthens triceps, chest, shoulders, and core.
- Start in the modified push up position with your back straight, abs tight, and hands gripping a chair.
- Slowly lower your chest toward the chair allowing your elbows to bend at your side. They should remain close to your ribs.
- This is very tough! Only go as far down as feels comfortable and then push your body back up.
Cardio break: Do 1 – 3 minutes of cardio before repeating circuit. You can do jumping jacks, jog in place, high knees (exaggerated jog in place), mountain climbers, burpees/squat thrusts, sprint, jump rope, walk/run stairs or whatever you want to get your heart rate elevated.