CIRCUIT WITH WEIGHT (Suggested circuit repetitions: 3)
Works: shoulders, traps, scapular retractors, hamstrings, quads, glutes, core, cardio
In this order, complete:
30 seconds of burpees
10 reps of half-kneeling shoulder presses
10 reps of bent-over flies
30 seconds of mountain climbers
10 reps of rear-foot elevated split squats
10 reps of single-leg Romanian deadlifts
30 seconds of jumping jacks
8 reps of plank with alternating arms lifts
For the half-kneeling shoulder presses, start by kneeling on one knee with both dumbbells at your shoulders and lined up with the ears. Press the weight vertically up, and extend both arms fully at the top. Keep your knees relatively narrow so that you are creating the stability internally rather than stealing it from the ground.
For the rear-foot elevated split squats, start by putting your foot shoelace-side down on a chair behind you. Keep your weight on your front leg during the squat and the weights in your hands down by your sides.
For the single-leg Romanian dead lifts, begin by standing tall with weights resting in your hands. Hinge forward at the hip as you extend one leg behind you and lower your weights to the ground, similar to the Warrior III yoga pose. Keep learning forward until your body and leg are parallel to the floor to make a T position with the entire body; press yourself back up to return to standing.