Week 9 li

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 clamshells (20 each side)
  2. 20 single leg deadlifts
  3. 30 hamstring curl and press (10 each leg)
  4. 10 deadlifts

CIRCUIT 2

  1. 30 high knees with forward punches
  2.  40 inner thigh lifts (20 each leg)
  3. 20 contralateral limb raise
  4. 20 clock lunges

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 30 second dolphin plank
  2. 14 flutter kicks
  3. 30 overhead press
  4. 12 uboats

CIRCUIT 2

  1. 10 leg raises
  2. 20 tricep extensions
  3. 30 heel touches
  4. V sit with 20 single arm chest fly (10 each side)

SATURDAY | FULL BODY

CIRCUIT 1

  1. 20 clock lunges
  2. 30 heel touches
  3. 30 hamstring curl and press (15 each leg)
  4. 16 flutter kicks

CIRCUIT

  1. V sit with 24 single arm chest fly (12 each side)
  2. 35 second dolphin plank
  3. 30 single leg deadlifts
  4. 30 tricep extension