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Circuit 1 Circuit 2 Circuit 3

Circuit 4 Circuit 5

Stand with your feet hip width apart and hold a pair of dumbbells at your shoulders.

Bend your knees to lower into a squat until your thighs are parallel to the floor.

12 to 15 reps

Stand with your feet slightly more than hip width apart, then bend your knees and place feet back, keeping hands directly under your shoulders.

Lower your chest toward the floor, elbows close to your body, then press back up.

As many as you can in 60 sec.

Get into a plank position, elbows under your shoulders and your body forming a straight line from shoulders to heels.

Brace your core and slowly raise one arm off the floor to shoulder height; pause for two seconds, then lower and switch arms

For 60 seconds

Holding a dumbbell in your left hand, step your right leg out to the side.

Sit your hips back and bend your right knee to lower into a lateral lunge, bringing the weight to your right instep

10 to 12 reps; then switch sides

Step your right leg out to the side and bend your knee to lower into a lateral lunge.

Push through your right heel and straighten your right leg to jump to the left, bending your left knee as you land in a lateral lung.

Quickly alternate for 60 sec.

Start in a pushup position, hands slightly more than shoulder-width apart and core tight.

Bend your elbows to lower your chest to the ground, press back to start, then raise your right knee toward the outside of your right elbow.

5 reps on each side.

Stand with your feet two to three feet apart, toes turned out 45 degrees, holding dumbbells at arm’s length between your legs.

Sit your hips back and bend your knees to lower your body toward the floor the floor.

12 to 15 reps

Start in a squat position and reach your hands toward the floor, keeping your chest lifted.

Press through your heels to quickly jump forward in the air, landing immediately in another squat

Repeat for 45 sec

Start in a plank with your elbows directly under your shoulders and your feet slightly more than hip-width apart.

Keeping your hips square to the floor, raise your right leg and left arm a few inches; hold for 5 sec

Reps of 3

Get onto your hands and knees, resting your hands on dumbbells (or resistance belt) directly under your shoulders.

Keeping your back flat, core tight, and feet on the floor, lift your knees two inches off the floor.

Start in pushup position with your hands directly under your shoulders and core tight.

Pull one knee toward your chest, then quickly switch legs

30 to 45 seconds

Lie on the floor with your legs straight, arms extended back beyond your head.

Brace your core and slowly roll your upper body off the ground, reaching your arms toward the ceiling and then in front of you toward the your toes

12-15 reps

Hold a weight in your left hand and raise your left foot slightly off the floor behind you, right knee slightly bent.

Bend forward from your hips, keeping your back flat, and raise your left leg straight behind you until your body forms a T.

12 reps

Start in a pushup position with your hands slightly more than shoulder- width apart.

Perform a pushup then at the top of the move bring your knee or knees towards your chest.

Reps of 4

Place your hands behind your head forward from your hips, raising your left leg straight behind you until body forms a T.

Complete as many as you can for 20 seconds.