BODY WEIGHT CIRCUIT (Suggested circuit repetitions: 3)
Works: shoulders, traps, scapular retractors, quads, pecs, glutes, core, cardio
In this order, complete:
30 seconds of burpees
10 reps each of Ys, Ts, and Ws
30 seconds of mountain climbers
15 reps of single-leg squats
15 reps of glute bridges
30 seconds of jumping jacks
8 reps of plank with alternating arm lifts
For the Ys, Ts, and Ws, start standing and hinge over at the waist with your back flat and chest up; for each position, squeeze your shoulder blades together. Raise your arms above head to create a Y shape with your arms (channel the YMCA dance); perform 10 reps. For the T, from the start position, raise your arms up and out to the side until they are parallel to the ground; perform 10 reps. For the W, pull your arms back with elbows bent; perform 10 reps.
For the glute bridges, start lying on your back with knees bent and feet on the floor. With one knee elevated towards your chest, push your glutes and hips upward so that your shoulders and supporting foot are holding the position. Return to the start position and switch to the other foot.
For the plank, begin by establishing a stable position. Raise one arm in front of you to create an unstable platform, hold for five seconds. Lower the arm and switch. Repeat until each arm has been lifted eight times.