Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 30 seconds & repeat for 3 sets.
Workout: Repeat the first circuit for 3-4 sets, then move to the second circuit for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.
Circuit 1: Perform each exercise for 10 reps with minimal rest between exercises. Repeat the
entire circuit 3-4 times.
Circuit 2: Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the entire
circuit 3-4 times.
WARM UP |
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Pec Stretch |
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Walking Lunges |
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Jumping Jacks |
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WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 1 Jump Squats (10 reps) Rest as minimal as possible |
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Push-Ups (10 reps) Rest as minimal as possible |
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Jump Lunges (10 reps each leg) Rest as minimal as possible |
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Flutter Kicks (10 reps) Rest as minimal as possible |
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Repeat Circuit 1 for 3-4 sets. Modify exercises, rests, and sets as needed. After completing all sets move to Circuit 2. |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 2 Jab-Cross, Burpee (20 seconds) Rest for 10 seconds |
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Single Leg Glute Bridge (20 seconds) Rest for 10 seconds |
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Step-Up (20 seconds) Rest for 10 seconds |
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Single Leg Calf Raise (20 seconds) Rest for 10 seconds |
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Repeat Circuit 2 for 3-4 sets. Modify exercises, rests, and sets as needed. |
COOL DOWN |
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Pigeon Stretch | ![]() |
Instep Stretch | ![]() |
Overhead Shoulder Stretch | ![]() |