Body Weight Circuit
Body Weight Circuit
Jog or warm up on the treadmill, elliptical, or bike for at least 10 minutes so you are breaking a sweat before you begin. Complete each exercise with 15 reps, then move on to the next exercise. One set is the completion of all exercises in one group in succession (no rest). Complete two full sets then move on to the next group of exercises. Increase the weights as you gain strength.
Group 1- Legs
Sumo SquatsWide stance, toes pointing outward (with or without kettle ball) /
Straight squats
Feet should width apart, arms at your side (with or without weights) /
Side Squats
Stand upright, then squat to the side. Complete 15 reps on one side, then switch to the other. (With or without weights) /
Lunge Squats
Stand with one foot in front of the other. Bring the back knee to the ground then stand upright again. Do 15 reps with the right leg in front, then 15 reps with the left leg in front. (with or without weights) /
Runner’s Lunge into Knee Skip
Start in “runners position”, then bring your back leg up to your chest and explode off or your front leg. Perform 15 reps on each leg. /
Kick Backs
Start with your weight on a plant foot, and “kick back” the free leg. Do 15 reps on each side. (With or without resistance) /
Group 2- Arms and Core
Standard Push-ups /Tricep Dips
Find a stable chair or bench and place your hands on the edge of the seat with your back facing the chair. Get into a position where your feet are extended out in front of you, then lower your body until your arms are at 90 degrees. Push up to return to the start position. /
Leg lifts
Lay with your back on the ground and your hands at your side or under your lower back. Bring your feet straight up in the air then lower them until they are just above the ground, but not resting on the ground. Repeat. /
Scissors
Lay on your back with your feet straight out and raise slightly above the ground. Lift your right leg and lower your left leg without crossing them. Switch and repeat 15 times. Without resting, cross your right leg over your left leg (don’t bend the knee), switch, then repeat 15 times. Then hold your legs out in front of you for 15 seconds, keeping your toes pointed. /
Ab In and Outs
Assume a “V” position with your hands to your side. Pull your knees in to your chest then straighten them out again. /
Ab Twists
Assume a “V” positon with the knees slightly bent. Clasp your hands (or hold a medicine ball) and rotate to your left. Then turn to you right. That is one rep. Repeat 30 times. /