women

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

Description: Description: Skipping

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

Description: Description: 3. Jumping side lunge

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

Description: Description: Skipping

Skipping

Safety Tip

Don’t allow your shoulders to hunch

2.    Bent-Over Row

Areas trained: Upper back, front upper arms

Description: Description: C:\Users\Administrator\Desktop\Job\New folder (2)\1.JPG

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

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