Michelle – week 1

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

TUESDAY | LOWER BODY

CIRCUIT 1

  1. 20 ski lunges
  2. 20 squats
  3. 20 standing weighted calf raises
  4. 20 deadlifts

 

CIRCUIT 2

  1. 20 deadlifts
  2. 1 minute jog
  3. 20 jump squats (or squat down and then raise up onto the toes with arms above head, like we do in class)
  4. 20 forward lunges (10 each leg, use weights if you have them)

 

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 30 dumbbell punches
  2. 30 second plank
  3. 20 uboats
  4. 12 starfish crunches

CIRCUIT 2

  1. 20 ab bikes
  2. 20 upright rows
  3. 20 standing crunches
  4. 20 tricep extensions

SATURDAY | FULL BODY

CIRCUIT 1

  1. 30 xjumps (or stretch up onto toes with hands above head)
  2. 20 squat and press
  3. 12 lateral lunge (6 each leg)
  4. 20 kettlebell swings

 

CIRCUIT 2

  1. 10 burpees (if you don’t want to do the jump you can stretch up to the sky, place hadns on floor and walk the legs back and forth. Miss out the press up)
  2. 35 second plank
  3. 20 jumping jacks
  4. 14 starfish crunches (7 each side)