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Workout 3

Instructions and Tips:

Perform circuit 2-4 times depending on difficulty level and time availability.

Do each exercise back-to-back with little or no rest.

Between each circuit do a minute of cardio before beginning the next set.

Remember to breathe during each exercise, and listen to your body.

If something does not feel right then stop and/or readjust.

Each exercise is done in a slow and controlled movement.

Stay mindful of what muscles you are working and where you feel it.

Be sure you are hydrated and have eaten a meal or snack within the couple hours before exercise.

Have water available and sip throughout workout.

Cardio: Step ups

Step up on a step, chair, or something sturdy. Step up leading the right foot and then down with the right foot. Repeat on left foot, continuing to alternate sides at a pace that is challenging, but comfortable.

Squat with Band

Increases strength of legs, rear, biceps, shoulders, and core.

squat with band

  • Stand with good posture and feet placed at shoulder width apart.
  • Curl the band up to your shoulders and hold it there with palms forward.
  • Tighten your rear, hamstrings, abs, and pelvic floor.
  • Squat by bending at the knees as you lower the hips down and back so the body is lowered towards the floor.
  • Weight is on your heels and knees do not go in front of your toes.
  • Stand back up and repeat.

Chest Press with Band

Strengthens chest and arm muscles.

chest press band

  • Attach band around the doorknob, pole, or other fixed object about shoulder height.
  • Stand with good posture with abs tight and feet placed in a split stance.
  • Arms out beside you with palms facing down.
  • Push the handles in front of you.
  • Focus on squeezing chest muscles.
  • Slowly return to the starting position.

 Back Row with Band

Strengthens back and arm muscles.

band back row

  • Attach band around the doorknob, pole, or other fixed object about shoulder height.
  • Stand with good posture with abs tight, knees slightly bent, and feet shoulder width apart.
  • Arms out in front of you at chest height with palms facing down.
  • Pull the handles back toward your chest as you squeeze your shoulder blades down and together.
  • Slowly return to the starting position.

 Hip Press with Ball

Increases strength of glutes, hamstrings, and core.

hip press on ball

  • Lay on the mat with your feet placed flat on the ball.
  • Tighten your rear, hamstrings, abs, and pelvic floor as you press your feet into the ball and raise hips up off the floor.
  • Slowly lower your hips back to the floor as you brace yourself with your hands at your side.

Plank

 Strengthens core and shoulders. Pulls abs in like an ‘internal girdle’.

plank

  • Lie with forearms on the mat and elbows positioned under shoulders.
  • Draw your abs in tight as if you were bracing your belly.
  • While keeping the abs drawn in, tighten your rear, and hold your body straight. Never lower your hips past the straight body position.
  • Raise hips or take a break if you can no longer hold perfect form. Form is more important than how long you hold!
  • Either on toes with hips elevated, or down on knees with body straight. Keep abs tight the whole time, and don’t forget to breathe!!
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