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 and Lunge Jumps
- Level 1: Squat jump, land, turn to a lunge, jump and land turn back to squat.
- Level 2: Squat jump landing in a lunge position, lunge jump landing in a squat position.
- Description: Focus on technique, this one is difficult but give it your best shot.
Side Plank Dips & Lift
- Level 1: Go in a side plank position on your knee, dip your hips down towards the ground, lift up and raise your top leg.
- Level 2: Go in a side plank position straight leg, dip your hips down towards the ground, lift up and raise your top leg.
- Description: Hold a good side plank position, when you lift your top leg try keep in behind your mid-line to work the glue. You should feel it in your glutes more so than quads. Keep your shoulders and neck relaxed.
Reverse Plank
- Level 1: Lying face up, place your hands under your shoulders lift your hips off the ground, hold this position.
- Level 2: Lying face up, place your hands under your shoulders lift your hips off the ground, lift one leg, hold this position.
- Description: Keep your hips high, neck relaxed and engage your core, don’t forget to breath.
Push Up
- Level 1: On your knees place your hands under/slightly wider than your shoulders. Perform a push up go down as low as you can.
- Level 2: With straight leg (on your toes), place your hands under/slightly wider than your shoulders. Perform a push up go down as low as you can.
- Description: Keep your back flat, try get a full range in the push up, move slow (2 seconds down 2 seconds up) rather than quick short range movements.
V-Hold Dips
- Level 1: In a v-hold position place your hands under your shoulders keep you feet down. Lean back and push your self up
- Level 2: In a v-hold position place your hands under your shoulders keep you feet up. Lean back and push your self up
- Description: Keep your back flat, the elbows is only part of you that should be moving. Keep your shoulders and neck relaxed.
Oblique Straight Leg Sit Ups
- Level 1: Lying down face up, with your elbows on the ground tap your foot with the opposite hand, keep your leg straight, use your other hand to push you up.
- Level 2: Lying down face up, tap your foot with the opposite hand, keep your leg straight, don’t use your hands to push you up.
- Description: Keep your back flat, chest up, don’t let your back round. Breath out and pull your bellybutton in as you reach up towards your foot, breath in on the way down.
Superman Taps
- Level 1: Start on all 4 kneeling, lift opposite arm and leg, tap the ground and lift back up. If it is too difficult to do the taps just hold the position.
- Level 2: Start on all 4 kneeling, lift opposite arm and leg, move your arm and leg out to the side and back to centre.
- Description: Try to keep your mid-section from moving or your hips from dropping or lifting, it is important you engage your core and breath here.
Plank to Low Squat
- Level 1: Start in a plank position, step up into a low squat, step back again into a plank
- Level 2: Start in a plank position, jump into a low squat, jump back again into a plank
- Description: Make sure you hold a good plank position, don’t let you back arch when you jump back into a plank.
