Workout Descriptions Below!
1st circuit
Mountain Climbers – In pushup position, ensure your body is in a straight line. Without changing the position of your lower back, raise your right knee to your chest. Pause, returning to the starting position and repeat with other leg. That is one rep. Modification: move one leg at a time. Challenge: see how quick you can alternate knees into chest.
Bicep curl and Overhead Press – With medium weights, hold one in each hand, with palms facing up, elbows level with waist. Curl dumbbells up to shoulders, keeping elbows still. Rotate wrists to face away from your body, and raise both arms up above head. Lower arms back down as you rotate wrists back to facing you, stop at eye level and lower back down completely. That is 1 rep.
Plank – Laying on your stomach, and push yourself up into a flat position on your forearms. Keep your body straight as if you are holding a glass of water on your back, and keep breathing.
2nd circuit
Jumping Jacks – Stand with legs shoulder width apart with arms to side. Jump up and spread your feet behind hip-width apart while bringing your hands above your head. Jump again and lower your arms while bringing your legs together as you return to starting position. That is 1 rep.
Above head (light) dumbbell curls – Holding light dumbbells, hold them level with your chin. Curl them up toward your head, then curl back down slowly.
Tricep dip – With your hands shoulder-width apart on a bench or stable chair, slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
3rd circuit
Plank Jacks –Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling. Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets. V
I, Y, Ts (light weights)(10 each) •Standing or lying on a bench or exercise ball: Holding dumbbells, extend arms in front and overhead, forming an I. Fully extend arms overhead and out to 45-degree angle to form a Y. Fully extend arms out and parallel to floor and form a T. Slowly lower arms and repeat each “letter.”
Back extensions – Laying on your stomach, extend arms behind head as you lift your head and shoulders off the ground, and back down. That is 1 rep.
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