NOTE: Repeat Circuit (Exercises 1-10)
for 50 minutes before moving on to 11 & 12

Exercise I: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

  

Directions and Phases

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Exercise II: Squat

Reps: 15

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 [2]. Explode back upward to the starting position. That's one rep.

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Directions and Phases

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Exercise III: Pullover

Reps: 15

Hold one dumbbell with both hands and lie back on a bench crossways. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That's one rep.

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Directions and Phases

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Exercise IV: Jumping Jack

Reps: 15

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.

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Directions and Phases

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Exercise V: Lateral Pushup

Reps: 15

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Directions and Phases

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Exercise VI: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

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Directions and Phases

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Exercise VII: Lateral Bench Lunge

Reps: 15 (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. That's one rep.

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Directions and Phases

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Exercise VIII: Jumping Jack w/ Lunge

Reps: 15 (each leg)

Get into lunge position with your hands together overhead [1]. Perform a jumping jack, switching your legs in the air so that your land in a lunge with the opposite leg forward [2]. That's one rep.

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Directions and Phases

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Exercise IX: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

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Directions and Phases

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Exercise X: Dumbbell Kickback

Reps: 15

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 50 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