We are suggesting two ways of varying this workout:
Option 1:
Perform each of these exercises for 30-45 seconds. Rest 20 seconds in between exercises. Use quick movements and perform each exercise until momentary muscle failure; this will ensure the cardiovascular component of the session, i.e. getting your heart rate up. Rest for a full 2 minutes at the end of each circuit so you will have plenty of energy to devote to each exercise.
Option 2:
You may want to change and do a more traditional style where you perform the routine using sets and repetitions. Using this method but only if you add activity to the rest period. You all know some basic drills- varying jumping jacks, jumping rope, and running in place, various types of hopping, squat thrusts, and mountain climbers. Do each exercise two or three times, with 3-5 minutes rest in between them. Finish up with some light jogging or walking.
Complete circuit from plank to PNF from 1-3 times.
Foam Roll Calves
Place foam roller under the lower leg. Cross the opposite leg over top of the working leg to create more pressure. Slowly roll up the calf towards the knee to find the most tender area. When the tender area is identified, hold for 30 seconds or until there is a 75% decrease in discomfort. Repeat on opposite leg.
To get deeper into the adhesion, hold tender spot and flex and extend foot.
Start on all fours. Exhale round your back and bring your pelvis forward into cat. Inhale, lengthen your spine, drop your belly to the floor into cow. Repeat 10 times.
If you wake up with a sore back, complete this stretch to warm up the spine as soon as you get up in the morning or go ahead and do it on all fours before you get out of bed.
This program is a 4-station circuit. Each circuit has two exercises. Perform each exercise for 45 seconds with no rest before moving to the second exercise. You have 15 seconds to move to the next station. Please rest at least 2 minutes at the end of the circuit before starting again. Complete circuit 1-3 times.
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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. (more…)
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).
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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.
This workout is designed to stabilize and strengthen your core. It also hits all your major muscle groups and ends with a bout of fat-burning cardio. First four exercises are stretches to warm up your body which can be preceded by some light cardio. Complete Double Leg Pressouts (Dead Bug) through Squat and Press as a circuit three times. Follow with cardio of your choice.
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Exercise
Yoga Cat Stretch
1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.
2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up.
3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine.
4. Repeat for 4 to 6 breaths, moving smoothly between each move.Trainer’s comments:
This is really cat and cow. On the inhale, drop your belly to the floor and extend your spine through the crown of your head. On the exhale, pull your pelvis forward and drop your head.
Sets
Reps
Weight/
Resistance
Tempo
Time
1
10 breaths
Kneeling shoulder lat stretch
1. Start by holding a toning bar or a fixed object. Sit on your knees and lean forward holding the bar.
2. Keep your back flat and lean forward until a stretch is felt in your shoulders and back. You could also lean backwards towards your hips to intensify the stretch.
3. Hold for prescribed number of seconds.Trainer’s comments:
Place both hands, thumbs up on the stability ball or seat or chair or couch. This stretch can even be done with hands on the floor, sitting back on to your heels. (more…)
Double Leg Pressouts
Medicine Ball Lunge
