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Workout

Workout Circuit: 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 15-20 repetitions, or 1 minute each.

Plie Squat

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

plie squatplie squat

  • Stand with good posture and feet placed wider than shoulder width.
  • Toes point out at 45 degrees.
  • 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 lowering towards the floor.
  • Weight is on your heels and the knees do not got in front of your toes.
  • Stand back up and repeat.

Push up, lowering on toes 

Strengthens chest, shoulders, arms, and core.

Push uppush ups on knees

  • Start in a push up position on your toes. Keep your back/neck straight and abs tight.
  • Your hands are in line with your chest and wider than your shoulders.
  • Slowly bend the elbows and lower to the floor.
  • Be sure not to sag your lower back down, and lower yourself until you are lying on the mat.
  • Drop to your knees and press back up to the start position as you exhale.
  • Return to your toes and lower down again, followed by pushing up on your knees.
  • If push ups hurt your wrists you can do them on your fists/knuckles, use push up handles or dumbbells to keep your wrists straight.

Side Plank

Tightens core and shoulder muscles. Tones obliques (side abs).

side plankmodified side plank

  • Lie on the right side with elbows, shoulders, hips and knees in alignment.
  • Place your elbow under the shoulder, tighten your abs, and lift body off the mat.
  • Drop bottom knee to the mat if straight leg feels too difficult at first.
  • Hold for 5-30 seconds (varies depending on ability).

Bridge

Increases strength of glutes, hamstrings, and core.

Bridge exerciseBridge exercise

  • Lie on the mat with your knees bent with your feet flat on the floor, hip distance apart.
  • Kick one foot out straight in front of you, press your hips up and squeeze your glutes as you exhale. (If one leg is too difficult at first press with both)
  • You should feel this in the back of your thighs and rear. If you feel it in your knee or it feels awkward try different foot positions.
  • Push your body up until it makes a straight line from your shoulders to knees.
  • Pause for a few seconds at the top.
  • Inhale and lower down to the mat.

Crunch

Strengthens abdominals.

ab crunchab crunch

  • Lie on your back with bent knees and feet flat on the floor.
  • Support your head with your fingertips, but do not pull on your neck.
  • Inhale deeply to expand your belly.
  • Roll your head and shoulders off the floor as you slowly exhale, contracting your abs and pulling them inward.
  • Lower back down to the starting position.

Squat against Wall with Shoulder Raise

Improves leg and upper back strength. Tones shoulders.

wall squat with shoulder press squat with shoulder press

  • Lean against a wall with your arms also pressed against the wall, and the elbows bent about 90 degrees.
  • Keeping your arms pressed into the wall, slide them up the wall as high you can.
  • Lower arms to the start position while squeezing your shoulder blades together.
  • Remain in a slightly squatted position the entire time with your leg muscles engaged. Press your weight through the heels.

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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