Level: Beginner-Intermediate | Total Time: 32 min + warm up + cool down/stretching
Instructions: Warm up before you begin. You will work on 1 circuit at a time. For each, set a timer for 30 seconds of work and 10 seconds of rest. You will alternate between exercise ‘a’ and ‘b’ until you have performed both exercises 4 times. For example, you would perform exercise ‘1a’ for 30-seconds, take a 10-second rest, perform exercise ‘1b’ for 30-seconds, take a 10-second rest, and then return to exercise ‘1a’ for 30-seconds. Once 4 rounds of each have been completed, take a 1 minute of rest before the next circuit.
Note – Go at a slow and controlled pace during the 30 seconds. You should aim to perform 10 – 15 reps during each circuit.
Finisher! Instructions: Set a timer for 30 seconds of work and 10 seconds of rest. Work through each exercise 6a – c until you have completed 3 rounds of each. For example, you would perform exercise ‘6a’ for 30-seconds, take a 10-second rest, perform exercise ‘6b’ for 30-seconds, take a 10-second rest, and then exercise ‘6c’ for 30-seconds. Once 3 rounds of each have been completed, you are done!
Not sure how to do an exercise? Check out the video below.
Circuit 1
Work: 30 seconds | Rest: 10 seconds | 4 Rounds
1a. Feet Elevated Hip Bridge (Easier: feet on floor)
1b. Squat (Harder: add kettlebell or dumbbell)
Circuit 2
Work: 30 seconds | Rest: 10 seconds | 4 Rounds
2a. Dumbbell Row
2b. Front Plank
Circuit 3
Work: 30 seconds | Rest: 10 seconds | 4 Rounds
3a. Dumbbell Overhead Press
3b. Bench Dip
Circuit 4
Work: 30 seconds | Rest: 10 seconds | 4 Rounds
4a. Slider Pike
4b. Second Position Hold with Punches
FINISHER!
Work: 30 seconds | Rest: 10 seconds | 3 Rounds
5a. Toe Touches
5b. Mountain Climbers
5c. Fast Jacks
Kitchen to Gym Fitness 