Circuit III
- 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. Stability Ball Push-Up with Knee Tuck
Begin in push-up position with feet together on ball. Place hands on floor slightly wider than shoulder-width apart. Maintain straight line between feet, hips, shoulders, neck and head. 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 and lower back. Hold start position and roll ball by bringing knees into chest. Extend knees to roll back to start position.
Muscles worked: Chest, arms, abdominals
Modify it: Don't bring knees into chest—do a push-up only.
3. Cardio
Find examples of low-impact and high-impact cardio exercises at right.
4. Step-Up with Arm Curl
Stand in front of step with feet shoulder-width apart. Hold dumbbell in each hand and keep arms down by your side. (Your palms should face your body.) Step up with left leg, then the right, making sure both feet are fully on the step. Curl dumbbells up to shoulders, keeping elbows locked to your sides until both arms fully flexed. Extend arms down and return dumbbells back to starting position. Step off and return to start position. Start again, stepping up with right foot first.
Muscles worked: Biceps, quadriceps (front of thigh), hamstring (back of thigh), gluteals (buttocks)
Modify it: Do the arm curl without the step.
5. Ball bridge with leg curl
Watch video of exercise
Lie faceup on floor and place heels, ankles, and backs of calves on top of a stability ball. Keep legs straight and together, and arms relaxed by sides. Squeeze your buttocks and press heels down on ball to lift hips, resting on shoulders and upper back to form one straight line from shoulders to heels. Maintaining bridge position, contract buttocks as you bend knees to roll ball toward hips. Straighten legs, rolling ball away from you to starting position.
Muscles worked: Hamstring, abdominals, gluteals, back
Modify it: Do a bridge without the leg curl.
6. Cardio
7. Forward reach with overhead press
Watch video of exercise
Stand with feet shoulder-width apart. Hold medicine ball in front of you and lunge forward with your left leg, extending arms toward foot. (Tips: Land on heel of foot, making sure left knee is over left ankle and both feet are pointed forward. Your right leg should be slightly bent, and the heel of your right foot should be off the ground.) Step back into starting position, while curling medicine ball to chest. Press medicine ball overhead, fully extending arm. Return medicine ball to chest and repeat movement with right leg.
Muscles worked: Quadriceps, hamstrings, gluteals, back, biceps, shoulders, triceps, abdominals
Modify it: Do the exercise without the medicine ball.
