Week 7

Spend 15 minutes on each circuit – repeating as many times as possible within the 15 minutes. Don’t forget to warm up and cool down!

TUESDAY | LOWER BODY

CIRCUIT 1

  1. 40 squat and lateral raise (add weight if you can)
  2. 20 squat jumps off step
  3. 20 stiff leg deadlifts
  4. 40 weighted split squats (20 each leg)

CIRCUIT 2

  1. 25 tuck jumps
  2.  20 inner thigh lifts (10 each leg)
  3. 22 180 degree squat jumps
  4. 20 reverse lunges with knee lift

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 20 second dolphin plank
  2. 26 starfish crunches
  3. 20 overhead press
  4. 15 sit ups

CIRCUIT 2

  1. 10 leg raises
  2. 40 squat and press
  3. 22 push up rotations (11 each side)
  4. 20 heel touches

SATURDAY | FULL BODY

CIRCUIT 1

  1. 10 long jumps
  2. 12 sit ups
  3. 32 commandos
  4. 10 lay down push ups

CIRCUIT 2

  1. 40 weighted reverse lunge (20 each side)
  2. 25 second dolphin plank
  3. 30 tricep extension
  4. 1 min jog