moves. Rest 90 seconds between circuits. If your form begins to falter, remove weights and keep going!
10-minute warm-up
- Jog – 30 seconds
- Squats – 30 seconds
- Jog – 30 seconds
- Push Ups – 30 seconds
- Jog – 30 seconds
- Sit-ups – 30 seconds
- Jog – 30 seconds
- Alternating Forward Lunge – 30 seconds
Repeat 1x
Circuit 1: (5 minutes)
Squat Press
10 reps
Hold dumbbells in each hand, resting weight over each shoulder.
Squat down so that knees form a 90-degree angle, keep weight in the heels.
Press through the heels to stand up straight.
Then extend arms straight up overhead. Repeat.
Mountain Climber
10 reps
Start in a plank, jump right foot toward the right hand, keeping hips square.
Quickly jump left foot forward to complete one repetition.
Don’t let your hips go too high and keep your hands directly under the shoulders.
Superman
10 reps
Lie on your stomach, keeping your muscles tight.
Extend arms and legs straight from the body.
Lift chest up off the floor while lifting legs up.
Hold for 2 seconds, then repeat.
Think about squeezing through the glutes and tightening the abs.
Russian Twist
10 reps
Sit on the floor, resting feet flat on the floor and keeping the spine long.
Holding one dumbbell with both hands, rotate upper body to right.
Return to the center, then rotate to the left to complete one repetition
Rest: 90 seconds
Circuit 2: (5 minutes)
Single Leg Glute Bridge
5 reps for each leg
Lie on the back with knees bent and feet resting on the floor.
Lift the right foot towards the ceiling, flexing the foot so that the heel is facing the ceiling.
Pressing through the left heel, lift hips high off the floor.
Think about stamping your footprint on the ceiling.
Return to start. Switch legs after 10 reps.
Weighted Sit Up
10 reps
Lie on the back with knees bent and feet resting on the floor.
Hold one weight between both hands at the chest.
Sit up to bring your chest towards the knees.
While sitting up, extend the arms overhead reaching towards the ceiling.
Return to the floor and repeat.
Walking Lunges
10 reps
Holding a dumbbell in each hand, stand tall with feet together.
Step right foot forward and lower the body into a lunge.
Both legs should bend at 90-degree angles.
Step left foot to meet the right foot.
Start again by stepping the left foot forward and lowering the