Circuit and Flow

Warm up Exercises

  1. Arms/Shoulders
  2. Hinged Torso Rotation
  3. Around the World Lunges
  4. Split Stance Hip Flexor Stretch
  5. Knee Hugs
  6. Plank
  7. Jumping Jacks

Equipment: Barbell, heavy and light hand weights, Step and risers, mat

Circuit 1 (40 sec work /20 sec break, x3)

  1. Squat (Barbell)
  2. Chest Press (Barbell)
  3. Single Leg Hip Raise w/foot on step
  4. Bent over rows (Barbell)
  5. Lateral Lunge Shoulder Press (Dumbbells)
  6. Dumbbell Cleans or Bicep Curls (Dumbbells)
  7. Reverse Crunch
  8. Bicycle Crunch

Circuit 2, Tabata (20 sec work /10 sec break)

  1. (set 1, alternate between exercises 8 times) Low impact skater lunge / Charleston
  2. (set 2, alternate between exercises 8 times) Drop and Touch / Fast Feet to Burpee

Isometric Plank Flow

Every 30 sec. change positions

  1. Plank
  2. Left Side Plank
  3. Left Side Plank
  4. Locust

Repeat 2 more times

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