Week 9

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. 10 pistol squats
  2. 15 bear squats
  3. 25 burpee
  4. 20 crab walks

CIRCUIT 2

  1. 15 snap jumps
  2. 40 inner thigh lifts (20 each leg)
  3. 30 single leg deadlifts (15 each leg)
  4. 30 jumping jacks

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 30 second dolphin plank
  2. 30 overhead press
  3. 16 flutter kicks
  4. 10 lateral plank walks

CIRCUIT 2

  1. V sit with 20 single arm chest fly (10 each side)
  2. 30 heel touches
  3. 10 lay down push ups
  4. 10 leg raises

SATURDAY | FULL BODY

CIRCUIT 1

  1. 30 commandos
  2. 20 flutter kicks
  3. 20 snap jumps
  4. 15 reverse crunches

CIRCUIT 2

  1. 35 second dolphin plank
  2. 12 pistol squats
  3. V sit with 30 single arm chest fly (15 each side)
  4. 15 bear squats