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
180 Degree Squat Jumps
- Level 1: Squat jump and twist 180 degree, stop for a second and repeat. If you can’t jump, squat and turn 180 degree and squat again.
- Level 2: Squat jump and twist 180 degree, once you hit the ground squat and jump again, move quickly.
- Description: Make sure you have good landing technique and have a good surface to jump on.
Single Leg RDL
- Level 1: Stand on one leg keep your back flat bring your chest to the floor and bring on leg backwards.
- Level 2: Stand on one leg keep your back flat bring your chest to the floor and bring on leg backwards return to centre and kick forward without touching the ground.
- Description: Keep your hip bones faced down don’t let your hips twist. Bend at the hips keep your back flat.
Hamstring Walk Outs
- Level 1/2: Start in a bridge position, walk you feet out small steps at a time keep your hips up. The only difference between level one and two is the distance you walk out. The further you go the harder it is.
- Description: Keep you hips up off the ground and don’t let them twist.
Single Leg Bridge
- Level 1: Start in a bridge position, you can just hold a bridge if single leg is too difficult. For single leg lift one leg and keep your hips up and straight.
- Level 2:From the single leg position drop your hips to the floor lift up and kick.
- Description: Keep your hips level at all times, and keep your heels under your knee, the further away your heels are the more focus is on the hamstring, the closer they are to your bum the more glutes it works.
Superman Crunch
- Level 1: Start on all 4 kneeling, lift the opposite arm and leg, bring your elbow to your knee reach back out and touch the ground.
- Level 2: Start on all 4 kneeling, lift the opposite arm and leg, bring your elbow to your knee reach back out and hold without touching the ground.
- Description: Try keep your back flat and squeeze your abs rather than just curving your spine.
Wide Push Ups
- Level 1: On your knees put your hands out wide keep your elbows bent to 90 degree, go down as low as you can.
- Level 2: On your toes, put your hands out wide keep your elbows bent to 90 degree, 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.
Crunch
- Level 1: Lie down knees bent on the ground, put your hands behind your head, keep your eyes down, come up to about mid back and back down.
- Level 2: Lie down knees bent in the air, put your hands behind your head, keep your eyes down, come up to about mid back and back down.
- Description: Breath in while your on the floor, breath out as you lift up and put your belly button in, use slow movements rather then quick short movements.
Plank to Side Plank
- Level 1: Start in a plank and twist to a side plank, back to a plank and twist to opposite side plank. Twist to a kneeling side plank if you find it difficult.
- Level 2: Start in a plank and twist to a side plank and kick out your leg, back to a plank and twist to opposite side plank and kick.
- Description: The wider your feet are apart the easier it will be, have a wide base for the side planks and it will be easier. Keep a good position, don’t worry about speed. Make sure your core is engaged.
