The Circuit
There are 9 exercises. Perform each exercise for 30 seconds, rest 15 seconds and move on to the next exercise. Once you have completed all 9 exercises take 2 minutes rest. Then repeat the circuit again. You will do the circuit 4 times. If there is a exercise where you only use one side e.g. a single leg plank, use your right leg for 2 rounds and left leg for 2 rounds. There is a level 1 and 2 for each exercises, so you can pick with level suits you. Read the description and watch the videos so you know what to do.
Exercise
Video
Squat to Lunge Rotation
- Level 1: Stand up in between each lunge and squat.
- Level 2: Stay down as you switch from squat to lunge
- Description: Focus on technique and position rather than speed.
Standing Walk Outs
- Level 1: Start in standing, bend forward and walk your hand along the floor until you are in a plank position, walk your hands back in and stand up straight
- Level 2: Start in standing, bend forward and walk your hand along the floor until you are in a plank position, do one push up, walk your hands back in and stand up straight
- Description: Try to keep your hips flat, don’t let them twist from side to side as you walk out and in. Make sure you go down into a good plank position. Engage your core to keep your hips stable.
Plank Jacks
- Level 1: Get into a good plank position on your hands or elbows, kick one leg out to the side and back in. If you find this too difficult just hold a plank.
- Level 2: Get into a good plank position on your hands or elbows, kick both legs out to the side and jump back into centre
- Description: Focus on technique and position rather than speed. Keep your core engaged and make sure you are breathing correctly.
Cross Mountain Climbers
- Level 1: Get into a plank position and bring your knee towards your opposite elbow. Bring you leg back down and repeat with other side. Do this at a walking pace.
- Level 2: Get into a plank position and bring your knee towards your opposite elbow. Bring you leg back down and repeat with other side. Do this at a running pace.
- Description: Keep your back flat, stay in a good plank position. Engage your core and breath with your diaphragm to make sure you get the most out of the workouts.
Commandos
- Level 1: In a high plank position (straight arms) move down to an elbow plank position, then move back up to a. straight arm position. Do this in a kneeling plank if it is difficult.
- Level 2: In a high plank position (straight arms) move down to an elbow plank position, then move back up to a. straight arm position.
- Description: Keep your hips flat and avoid twisting, the only thing moving should be your arms. Engage your core.
Single Leg Plank
- Level 1: Get into a plank position, lift one leg and put it on a box/low step for support.
- Level 2: Get into a plank position and a lift one leg and hold it up.
- Description: Focus on holding a good plank with good breathing technique. You can do this on elbows or with straight arms.
Narrow Push Up
- Level 1: Place your hands under your shoulders, keep your elbows tucked in they should rub off your ribcage as you move up and down in a push up. Do this on your knees.
- Level 2: Place your hands under your shoulders, keep your elbows tucked in they should rub off your ribcage as you move up and down in a push up.
- Description: Similar to a push up but your elbows are tucked in by your side so you focusing more on triceps.
V Hold Crunch
- Level 1: Sit on the floor with your knees bent and hands behind up, keep your chest up tall, lean backwards then crunch up into a V shape, use your hands for support.
- Level 2: Sit on the floor in a v shape, legs bent and raised. Leaned back about 45 degrees, crunch up into a V shape.
- Description: Make sure you keep your back flat and chest up tall don’t round your back. Keep your core engaged and keep your shoulders relaxed away from your ears. If you find it difficult you can also just hold a v-shape without the crunch.
Jumping Jacks
- Level 1: Step one leg to the side while waving both arms out, repeat alternative sides, try this level if you can’t do jumping exercises.
- Level 2: Standard jumping jack
- Description: Keep going as hard as you can, even if you are moving slow just don’t stop.
