Circuit I
- Circuit I
- Circuit II
- Circuit III
- Main article
1. Cardio warm-up
3 to 5 minutes of low-intensity exercise to get your body moving. Only do once, on first time through circuit.
2. Squat, curl, and press
Watch video of exercise
Stand with feet slightly wider than shoulders and hold a weighted ball (or dumbbell) in hands in front of ribcage, elbows bent. Squat as you lower ball between legs to within an inch of floor. Keep your weight on heels (don't let your knees extend beyond your toes) as you then stand up, curling ball to chest. Finish by pressing ball overhead; return to start.
Muscles worked: Legs, gluteals (buttocks), biceps, shoulders
Modify it: Do the exercise without pressing ball overhead, or without using the ball.
3. Cardio
Find examples of low-impact and high-impact cardio exercises at right.
4. Push-up
Bend over ball, put hands on floor in push-up position (slightly wider than shoulder-width apart) and your feet (or lower legs) together on the ball. Maintain straight line between feet, hips, and shoulders. Draw in belly button and squeeze buttock muscles. With back flat, slowly lower body toward floor, lowering and squeezing shoulder blades. Push up to starting position—do not lift or drop head or lower back.
Muscles worked: Chest, arms, abdominals
Modify it: Get in push-up position on knees without using ball.
5. Cardio
6. Staggered Row
Separate your legs so your right is in front and left is in back. Hold the dumbbell in your right hand, and bend forward while shifting your hips back. Keep your back straight and your chest up at all times. With your elbow leading, lift the dumbbell, bringing it up to your ribcage. Return slowly to the starting position. Do 15-20 seconds on each side.
Muscles worked: Back, biceps, legs
Modify it: Do without weights.
7. Cardio
8. Ball bridge
Lie on floor with stability ball under heels, arms out to sides, palms down. Keeping ball still and feet together, squeeze your buttocks to lift hips so body is aligned from head to heels. Lower hips close to floor.
Muscles worked: Lower back, gluteals, hamstrings (back of thighs)
Modify it: Move ball closer to knees rather than under heels.
9. Start again, or cool down and stretch.
