Gerry – w3

Spend 15 minutes on each circuit – repeating as many times as possible within the 15 minutes. 

TUESDAY | LOWER BODY

CIRCUIT 1

Exercises the girl do with a chair.
  1. 30 clamshells (15 each side)
  2. 20 weighted reverse lunges (10 each side)
  3. 20 hip abductions (10 each leg)
  4. 40 leg pulses (20 each leg)

 

CIRCUIT 2

  1. 20 hamstring curl and press
  2. 25 weighted glute bridge
  3. 20 stiff leg deadlift
  4. 30 touching toes onto step

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 45 second plank
  2. 30 bicep curls
  3. 20 second v sit hold
  4. 10 leg lifts

CIRCUIT 2

  1. 35 upright rows
  2. 40 ab bikes
  3. 15 straight leg tricep dips
  4. 15 toe touch crunches

 

SATURDAY | FULL BODY

CIRCUIT 1

Exercises the girl do with a chair.
  1. 20 x stretches (touch ground on one side, stretch up and touch ground on other side)
  2. 40 leg pulses
  3. 40 walking lunges
  4. 20 uboats

 

CIRCUIT 2

  1. 20 stretch up burpees
  2. 12 starfish crunches
  3. 35 bicep curls
  4. 5 walk up down planks