![]() Stand upright with chest high and squeeze your glutes at the top. Lift the weight by pulling your shoulders backwards and extending your hips and knees. Bend at the hips, before lifting squeeze your abdominals and ensure you keep your back straight. Stand with your feet positioned shoulder-width apart. Land on your toes before coming back down on your heels. As your weight shifts onto your toes use your calf muscles to push your feet off the floor and get as much height as possible. ![]() Squat down low so that your buttocks are almost to the level of your knees. Perform one set of each exercise back-to-back with limited rest for one full set of the circuit. I.e when you reach the standing position your arms will be extended overhead into the press position. Squat down, as you stand up perform the shoulder press as one fluid motion. Incorporating these really pushes your heart rate and adds to your fitness levels. Pause and slowly lower down without locking your elbows to complete one repetition. Allow the elbows to pass the level of your back. Pull both dumbbells towards the torso by bending the elbows. Keep your back straight and let the dumbbells hang at arm’s length.Keep the body still, squeeze your shoulders blades together and gaze forward. Keep the knees slightly bent and bend forward at the waist until your upper body is almost parallel with the floor. Holding a dumbbell in each hand, stand with your feet wider than shoulder width apart. Circuit 1: Perform 3-4 setsĪs an alternative you can perform tuck jumps or high knees.Ĭomplete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. How to do the circuits: Perform one set of each exercise back-to-back with limited rest for one full set of the circuit. ![]() Warm-up: 20 jumping jacks + 15 bodyweight squats + 20 jumping jacks + 1 min jump rope Missed any of the weeks? Get them here: Week 1 | Week 2 | Week 3 The Workout: Total Body Tune-Up #2Ĭardio and total body strength training circuit Break out of the gym and try that in your backyard, at a park, at the beach, or wherever you’d like that has you workin’ it and having fun. She turned up the music, grabbed the weights and had a really fun workout in the backyard by combining the cardio bursts and weights to the music. One of my clients recently mentioned how much fun she had doing an upper body workout in her backyard, as she only needed a few sets of dumbbells (for the rest she used bands) for the workout. Try one of the upper body blasts or this total body tune ups with a partner. ![]() You’ve been going strong for a few weeks already, so break free from the gym or your usual routine on one of your workout days! Grab a friend and do one of the workouts together this week. ![]()
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