women

Perform all moves in circuit A back to back, then have a 35-second rest. Repeat three more times, resting for 35 seconds after each circuit. Then perform circuit B back to back, take a 35-second rest and repeat, with rests, three more times.

Circuit A

1.    Skipping

Area trained: Cardio

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 with your knees slightly bent.

40 seconds

Safety Tip

Keep your shoulders back and your body upright

2.    Bicycle Crunch

Areas trained: Waist, stomach

Description: Bicycle crunch

Bicycle crunch

Technique

 Lie on your back with your legs extended, feet slightly off the ground and hands at your temples.

 Bring your right knee into your chest while taking your left shoulder off the floor and twisting your upper body so your elbow meets your knee.

 Immediately switch sides and twist the opposite way, bringing your left knee into your elbow. Continue the motion fluidly.

15 seconds

Safety Tip

Make sure you twist your upper body rather than your arms to bring your elbow to your knee

3.    Skater Jump

Areas trained: Inner thighs, bottom, waist

Description: Skater jump

Skater jump

Technique

 Start standing on your right leg. Take a big leap to the left, landing softly on your left leg and leaning your upper body to the left. At the same time, bring your right foot up behind you to touch it with your left hand.

 Without putting your right foot down, leap across to the right and repeat the action on the opposite side.

 Continue to perform the move fluidly so you never have both feet on the ground at any one time.

15 seconds

Safety Tip

Don’t lean your body forward or backward when touching your foot

4.    Press-Up Burpee

Areas trained: Bottom, thighs, chest, rear upper arms, core, shoulders

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

Press-up burpee

Technique

 Crouch down and rest your hands on the floor.

 Jump both feet back into plank position.

 Keeping your body in a straight line, bend your elbows and lower your chest to the floor.

 Push back up by straightening your arms.

Then jump forward into the starting position.

 Jump up as high as you can, landing softly with knees bent. Repeat.

15 seconds

Safety Tip

Keep your core tight throughout the press-up

Circuit B

1.    Skipping

As before.

40 seconds

Description: Skipping

Skipping

2.    Curl And Press

Areas trained: Front upper arms, shoulders

Technique

 Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended by your sides and palms facing forward.

 Keeping your upper arms close to your sides, curl the dumbbells up to your shoulders.

 Extend your arms and push the dumbbells up toward the ceiling while rotating your grip so your palms are facing forward again.

 Reverse the movement to lower back to the start position and repeat.

15 seconds

Safety Tip

Don’t allow your lower back to arch

3.    Jumping Lunge

Areas trained: Legs, bottom, core

Technique

 Stand with your feet about hip-width apart. Take a large step with your left leg and lunge down so both legs are bent to a 90-degree angle.

 Jump up as high as you can, switching your legs in mid-air so you land softly in a lunge, with the right leg forward. Continue alternating legs as you jump.

15 seconds

Safety Tip

Don’t let your front knee go over your toes

4.    Plank Push

Areas trained: Core, stomach, shoulders

Description: Plank push

Plank push

Technique

 Begin in plank position with your forearms resting on a stability ball and your elbows close to your body. Keep your feet on the floor, slightly apart, and your body in a straight line.

 Keeping your body still, slightly extend your arms to edge the stability ball away from you. Roll the ball back and repeat.

15 seconds

Safety Tip

Don’t let your hips sag

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