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 gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
Perform each exercise in the circuit at a high intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat the circuit for 2-3 sets. Rest for 1-2 minutes between each set. Once you have completed all sets for both Circuit 1 and Circuit 2 perform the “Burnout” exercise with all out intensity for 30 seconds to finish the workout.
WARM-UP |
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Inchworms |
Jumping Jacks |
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Spider Lunge |
WORKOUT EXERCISE |
DEMO |
MODIFICATION |
Circuit 1 Plank Push + Opposite Knee Tap 40 seconds Rest 20 seconds |
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Alternating Leg 40 seconds Rest 20 seconds |
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Bear Crawl Bird Dog 40 seconds Rest 20 seconds |
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Rainbow Leg Lifts 40 seconds Rest 20 seconds |
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Rest for 1-2 minutes. Repeat Circuit 1 for 2-3 sets. After completing all sets for Circuit 1 move to Circuit 2 below. |
WORKOUT EXERCISE |
DEMO |
MODIFICATION |
Circuit 2 3 Crunches, 3 Reverse Crunches 40 seconds Rest 20 seconds |
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Plank Rock 40 seconds Rest 20 seconds |
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Ski Abs 40 seconds Rest 20 seconds |
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Slow Leg Lifts 40 seconds Rest 20 seconds |
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Rest for 1-2 minutes. Repeat Circuit 2 for 2-3 sets. After completing all sets for Circuit 2 perform the Burnout exercise with all out intensity for 30 seconds. |
WORKOUT EXERCISE |
DEMO |
Burnout Mountain Climber Runs 30 seconds |
COOL-DOWN |
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Upward Facing Dog |
Child's Pose |
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Oblique Stretch |