Circuit II
- Circuit I
- Circuit II
- Circuit III
- Main article
1. Cardio
3 to 5 minutes of low-intensity exercise to get your body moving. Only do once, on first time through circuit.
2. Lateral lunge reach and press
Watch video of exercise
Stand with feet hip-width apart, holding medicine ball (or dumbbell) in hands in front of rib cage, elbows bent. Step right foot wide to right—keeping toes forward—and reach ball to right foot. Bring feet together; press ball overhead. Repeat to left; alternate sides.
Muscles worked: Legs, gluteals, shoulders
Modify it: Do the same movement without the ball or dumbbells.
3. Cardio
Find examples of low-impact and high-impact cardio exercises at right.
4. Rotation
Stand with feet shoulder-width apart, holding weighted ball (or dumbbell) in front of rib cage, elbows bent. Keeping abs tight and shoulders and arms still, pivot on ball of right foot and twist torso and hips to left; left foot doesn't move. Move back to starting position. Then repeat to right (pivot on ball of left foot). Continue, alternating sides quickly.
Muscles worked: Abdominals
Modify it: Do the same movement without the ball.
5. Cardio
6. Triceps dips
Watch video of exercise
Start by putting the back of a chair against a wall or using a chair that will not move. (You can also use an aerobic step as shown.) Place hands firmly on the edge of the seat, so that knuckles are pointing forward. Bend the knees in front. Make sure the shoulders stay down and back, and the elbows stay close to your side. Slowly bend elbows into a 90-degree angle, keeping your back straight and near the chair. Pause, and return to starting position, putting the pressure on the heels of the hands.
Muscles worked: Chest, triceps, abdominals
Modify it: Use a step or a chair that is lower to the ground.
7. Cardio
8. Plank
Lie facedown on mat resting on the forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your buttocks from sticking up in the air. Hold for 20 to 30 seconds.
Muscles worked: Abdominals, lower back
Modify it: Do the same plank with your knees bent.
9. Start again, or cool down and stretch.
