Standard squat 8 repetitions
Push ups regular or modified 8 repetitions
Front lunges 8 repetitions each leg
Standing trunk twists 10 repetitions of four counts
Jumping jacks 10 repetitions of four counts
Prisoner Squat 8 repetitions
Shoulder dips 8 repetitions
Rear Lunges 8 repetitions each leg
Side bends 10 repetitions of four counts
Squat thrusts (Burpees) 10 repetitions of four counts
Hindu squat 8 repetitions
Hindu push up regular or modified 8 repetitions
Side lunges 8 repetitions
Trunk bends 4 repetitions of eight counts
Mountain climber 10 repetitions of four counts
Five minute warm up pre and five minute stretch post. Do three to four repeats of each circuit with a sixty to ninety second recovery between circuits.
Plank 30 seconds
Side plank 15 seconds each side
Hip lift 30 seconds
Do after final recovery from all circuits.
Progress from A through C in one week then repeat sequence.
Edited by: SERGEANTMAJOR at: 9/1/2009 (17:26)
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace