Equipment Needed
- dumbbells (5 – 20 pounds)
- Yoga mat
Food
- Food is very important too. We get into the food you should eat on the next page
Directions
Complete as many rounds of each circuit (three circuits) as you can for 5 minutes with no rest between 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
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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.
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Then extend arms straight up overhead. Repeat.
Mountain Climber
10 reps
Start in a plank, jump right foot toward right hand, keeping hips square.
Quickly jump left foot forward to complete one repetition.
Don’t let hips go too high and keep hands directly under the shoulders.
Superman
10 reps
Lie on stomach, keeping ab muscles tight.
Extend arms and legs straight from 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 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 each leg
Lie on back with knees bent and feet resting on the floor.
Lift the right foot towards the ceiling, flexing the foot so that heel is facing the ceiling.
Pressing through the left heel, lift hips high off the floor.
Think about stamping your foot print on the ceiling.
Return to start. Switch legs after 10 reps.
Weighted Sit Up
10 reps
Lie on back with knees bent and feet resting on the floor.
Hold one weight between both hands at the chest.
Sit up to bring chest towards the knees.
While sitting up, extend the arms overhead reaching towards the ceiling.
Return to 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 body into a lunge.
Try this without weights first to get the balance just right.
Each lunge is one repetition. *For a modification, complete 10 squats instead.
Vertical Hops
10 reps
Stand up, facing a wall.
Jump up quickly and reach arms up to touch wall at the highest spot possible.
Quickly repeat for 10 reps (or double if you move very quickly).
Rest: 90 seconds
