High energy, full body, circuit workout

This type of workout is good for those who:

•  Dont want to be too sore
• Want to work all major muscle groups
• Want to burn a high number of calories
• Are getting ready for race or athletic event
• Are beginning a workout program

Equipment and space needed:

• 20 square feet of space,
• Tree or sturdy pillar or pole and a hallway.
• Workout mat
• Exercise ball,
• 3-10 lb dumbells,
• Handled resistance bands green, red and blue will provide optimum workout options.

 

 Warm up

• Hip swings Front/Back-leg should be straight, body should be held erect while leg swings from front to back 
• Hip swings In/Out- face pillar and swing one leg across body, then bring leg open.
• Side bends
• Head rolls- shoulder to shoulder- NEVER BACK

Strength and cardio- 20-30 reps- alternating exercises, 10- 20 reps- single arm or leg exercises

1. Walking lunge with a twist- twist toward stepping leg
2. Side shuffle to side lunge
3. Side walking with band- hold handles step on band with both feet, take small side steps
4. Waist twist with band- arms straight, turn with obliques
5. Single arm chest fly w/ band- inside arm
6. Single arm reverse fly w band-outside arm
7. Ball cross crunch-elbows open, cross with obliques
8. Ball hip lift- walk out on ball so hips are suspended
9. Dumbell tricep extension on ball- head and entire spine arched over ball, elbows in
10. Opposite arm leg lift- face down, spine extended
11. Shoulder press with toe touch
12. Stationary lunge with dumbell bicep curl
13. Repeat

Cool down with full body stretch!