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
- 40 clamshells (20 each side)
- 20 single leg deadlifts
- 30 hamstring curl and press (10 each leg)
- 10 deadlifts
CIRCUIT 2
- 30 high knees with forward punches
- 40 inner thigh lifts (20 each leg)
- 20 contralateral limb raise
- 20 clock lunges
THURSDAY | UPPER BODY
CIRCUIT 1
- 30 second dolphin plank
- 14 flutter kicks
- 30 overhead press
- 12 uboats
CIRCUIT 2
- 10 leg raises
- 20 tricep extensions
- 30 heel touches
- V sit with 20 single arm chest fly (10 each side)