Workout: You’ll do all 4 exercises in this circuit 4, 6 or 8 times as indicated below.
- Beginners: Perform this circuit 4 times through with no break
- Intermediate: Perform this circuit 6 times through with no break
- Advanced: Perform this circuit 8 times through with no break
Squats (15 seconds) – Stand with feet hip-width apart, place hands on hips. Keep your weight in your heels and press your tush back as you lower yourself into a squat. Use your thighs to press back up to standing.
Squat hold (15 seconds) – Lower into a squat and hold.
Pushup (8 repetitions) – Start on all fours with your hands just outside of your chest, above the mid line of your chest. Walk your hands out so that your back is flat, keeping your legs pressed together as you bring your feet up towards your tush. With a flat back, release down, trying to get your chest towards the ground as far as you can. Exhale as you push back up to the top of the movement
MOD: Use a bench or a wall to take the pressure off your shoulders.
Plank – 30 seconds – Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward (do NOT turn your hands toward each other or away from each other).Press your feet, knees and thighs together. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other. Lift your belly up nice and tight, pulling your belly button toward your spine. Hold.
MOD: Drop to all fours and do bird-dog.
Have fun and we’ll see what Friday has in store!
Now go run!