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 seconds of work / 20 second break between exercises)

  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

> 40 sec BREAK <

Isometric Plank Flow

Every 30 sec. change positions

  1. Plank
  2. Left Side Plank
  3. Left Side Plank
  4. Locust
  5. Low impact skater lunge
  6. Charleston
  7. Drop and Touch
  8. Fast Feet to Burpee

Repeat 2 more times

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