Perform all
moves in circuit A back to back, then have a 30-second
rest and repeat twice more, resting for 30 seconds after each circuit. Then
perform circuit B back to back, have a 30-second rest and repeat, with rests,
twice.
Circuit A
1. Skipping
Area
trained: Cardio
Skipping
Technique
Holding
the handles of the rope at around waist height, swing the rope around one turn
for each jump.
Land
lightly on the balls of your feet and slightly bend your knees as you land.
25 seconds
Safety
Tip
Keep your
shoulders back and your body upright
2. Alternating shoulder press
Area
trained: Shoulders
Technique
Stand
with your feet hip-width apart holding a dumbbell in each hand, level with your
shoulders, palms facing inward.
Extend
one arm up to the ceiling and push the dumbbell directly overhead.
As
you bring this arm back down to your shoulders, extend your other arm to push
the dumbbell overhead.
15 seconds
Safety
Tip
Don’t lean
back when pressing the dumbbells upward
3. Jumping side lunge
Areas
trained: Inner thighs, core
Jumping side lunge
Technique
Start
with your feet together.
Lunge to
the right, lowering your body to the ground by bending your right leg and
extending the left leg.
Push
back up and jump into a lunge on the left, bending your left leg and extending
your right.
15 seconds
4. Plank
Areas
trained: Core, shoulders
Technique
Rest
your forearms on the floor with your shoulders over your elbows, keeping your
body in a straight line from head to heels.
Safety
Tip
Keep your
core tight and gaze at the floor
Circuit B
1. Skipping
As before
25 seconds
Skipping
Safety
Tip
Don’t allow
your shoulders to hunch
2. Bent-Over Row
Areas
trained: Upper back, front upper arms
Bent-over row
Technique
Stand
with your feet hip-width apart and hold a dumbbell in each hand. With your legs
slightly bent, hinge forward at your hips and extend your arms down toward the
floor.
Keeping
your elbows close to your body, squeeze your shoulders together and bend your
arms to pull the dumbbells up toward your ribs. Slowly lower and repeat.
15 seconds
Safety
Tip
Don’t let
your hips sag when holding plank position
3. Burpee
Areas
trained: Bottom, thighs, core, shoulders
Technique
Crouch
down and rest your hands lightly on the floor.
Keeping your feet together, jump backward into plank position.
Jump
forward again to crouch then jump up as high as you can, extending your body
and reaching up to the ceiling. Land softly. Repeat.
4. Plank
Areas
trained: Core, shoulders
Technique
Rest
your forearms on the floor with your shoulders over your elbows, keeping your
body in a straight line from head to heels.
Safety
Tip
Keep your
core tight and gaze at the floor
