Blue Star Fitness Blog

Pay attention to the Trainer Comments for each exercise as none of the illustrations are exactly correct. The great thing about this little circuit is you can do it three times through in a very short amount of time. Follow it with 12-15 minutes of cardio in your target range (working hard, but able to hold a conversation).

Image	Exercise
Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.Trainer’s comments: Unlike illustration, lift arms straight toward ceiling. Keep spine neutral and core engaged and alternate reaching back one arm and opposite leg.	Sets Reps Weight/ Resistance Tempo Time 1 20 2 20 3 20
Squat and Press with medicine ball 1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position medicine ball to ear level. 3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position and repeat.Trainer’s comments: Unlike illustration, keep knees inline with feet. You can use a medicine ball, two dumbbells or something very heavy around the house.	Sets Reps Weight/ Resistance Tempo Time 1 12 2 12 3 12
Medicine Ball Lunge 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. Take medicine ball during this movement and press the ball over your head. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.Trainer’s comments: Hold medicine ball out in front and unlike illustration, you will keep the medicine ball at shoulder level and while in the lunge twist toward your front leg. Alternate with a walking lunge.	Sets Reps Weight/ Resistance Tempo Time 1 12 2 12 3 12