Here’s a full body circuit to do at home or take to the gym. Have fun!
Add in 30 minutes of Cardio after!
Equipment Needed: Dumbbells, Mat.
Warm up: Anything (Fast walk, jog, incline walk, stairs) 5-10 minutes
ONLY rest after each round for 30 sec, not between exercises. Complete 3-5 rounds. Whatever you can handle!
15 Squats Keep weight on your heels. Knees do not go over toes!
20 Jumping Jacks
15 Rows Pull elbows back, squeeze should blades together.
30 seconds Fire Feet
10 Push ups On your toes or on your knees! Breath!
10 Ice Skaters
50 bicycles Not fast but QUALITY. Kick legs out further to work harder
Tips: If your form needs work don’t do heavier weight! Go heavier for more of a challenge!
Keep the pace slow – count 3 sec on the return phase of the rep and 1 second on the exertion.
Always breath out when you are pushing against gravity! i.e on the up phase of a push up & standing up on a squat.