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Workout 2

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.

Wall Sit

Increases strength of thighs and rear.

wall squat

  • 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!

Plank with Chair

 Strengthens core and shoulders.

 plank on chairplank on chair w: knee

  • 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!!

 

Single Leg Deadlift 

 Tones legs, glutes, and core. Improves balance.

single leg balancesingle leg dead lift

  • 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.

 

Scapula Retraction Push Up

Strengthens back, chest, shoulders, and abs. Improves posture.

shoulder retraction startshoulder retraction finish

  • 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.

Squat to Chair

Tones inner thighs. Increases strength of legs, rear, and core.

squat to chair startsquat to chair finish

  • 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.

Tricep Push Up on Chair 

Tones arms. Strengthens triceps, chest, shoulders, and core.

tricep pushup starttricep pushup finish

  • 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.

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