NOTE: Repeat Circuit (Exercises 1-10)
for 35 minutes before moving on to 11 & 12

Exercise I: Jumping Jack

Reps: 20

Stand normally [1], then jump and split your legs while clapping your hands together overhead [2]. Then jump back to the first position. That's one rep.

  

Directions and Phases

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Exercise II: Pushup

Reps: 12

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], then push yourself back up. That's one rep.

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Directions and Phases

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Exercise III: Single-Leg Lunge On Bench

Reps: 12 (Each Leg)

Stand a few feet in front of a bench, bend your left knee, and rest the top of your left foot on the bench [1]. Keeping your torso upright, bend your right knee and lower your body until your left knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps and then switch legs. When you can perform three sets of 12 reps, add dumbbells to the exercise.

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Directions and Phases

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Exercise IV: Dumbbell Curl

Reps: 12

Hold a dumbbell in each hand and let your arms hang at your sides [1]. Curl the weights up, but be sure to keep your upper arms against your sides [2]. Reverse the motion to return to the starting position. Use light weights for these circuits. That's one rep.

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Directions and Phases

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Exercise V: Squat Thrust

Reps: 12

From a standing position [1], squat down [2] and shoot your legs out behind you so that you end up in a pushup position on the floor [3]. Reverse the motion explosively to return to the starting position. Move as quickly as possible.

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Directions and Phases

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Exercise VI: Bentover Dumbbell Raise

Reps: 12

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arms to hang [1]. Raise your arms up and out to the sides until they're parallel to the floor [2]. Lower them back to the starting position. Don't use momentum to lift the weight. That's one rep.

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Directions and Phases

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Exercise VII: Squat

Reps: 12

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. Do not allow your lower back to round. That's one rep.

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Directions and Phases

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Exercise VIII: Lateral Bench Lunge

Reps: 12 (Each Leg)

Stand next to a bench and step sideways so that you're resting your foot on it [1]. Step up with that leg and stand on the bench [2]. Step down to the opposite side of the bench with the same leg, supporting yourself on the other leg now [3]. Reverse the motion to return to the starting position. Stay light on your feet. That's one rep.

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Directions and Phases

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Exercise IX: Jump Rope

Reps: Jump for 60 Seconds

Jump only as high as you need to clear the rope with your feet. Keep a steady rhythm.

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Directions and Phases

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Exercise X: Dumbbell Kickback

Reps: 12

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Tuck your elbows against your sides and bend your elbows with your palms facing the sides of your body [1]. Simultaneously extend both elbows, raising the weights until they are in line with your torso [2]. Reverse the motion to return to the starting position. That's one rep.

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NOTE: Repeat Circuit (Exercises 1-10)
for 35 minutes before moving on to 11 & 12

Directions and Phases

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Exercise XI: Swiss-Ball Crunch

Sets: 3 Reps: 20 Rest: 30-45 Seconds

Cross your arms over your chest and lie back on a Swiss ball [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep.

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Directions and Phases

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Exercise XII: Swiss-Ball Side Crunch

Sets: 3 Reps: 20 Rest: 30-45 Seconds

Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat.

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Directions and Phases