Warm up for 5-10 minutes.
At home, you can just march or jog in place, or do some jumping jacks.
Circuit 1
Exercise 1- Weighted step ups with bicep curls
Using a bench or a step, step up and down with weights in hand, on one leg, doing biceps
curls after you have stepped up.
Do 10-12 reps on one leg, then switch to the other leg and repeat.
Use 8-10 pound weights.
Exercise 2- Push-ups
Either on your toes or on your knees.
Do 12-15 reps
Exercise 3- Lunges with front raises/lateral raises
With weights in hand, step forward and lower into a lunge position- goal is to get front
thigh parallel to ground. As you lower into a lunge, raise weights straight out in front of
you.
Do 10-12 reps on one leg, then switch to other leg, this time raising weights out
to your side.
Use 5 pound weights.
Exercise 4- Bridge w/ skull crushers
With weights in hand, lie on back and lift hips off the ground, squeezing your glutes. Raise
arms over your head, with elbows directly over your shoulders. Bend elbows, so weights
come down on either side of your head.
Do 15 reps, keeping your hips up the entire time.
Use 5-8 pound weights.
Do circuit twice
After completing circuit twice, do 15 squat jumps.
Circuit 2
Exercise 1- Squat w/ a press out
Holding one weight in your hands, squat down, as if you are sitting into a chair. At the
bottom of the squat, press weight out and bring it back in, and then rise to standing.
Do 15 reps.
Use a 10 pound weight.
Exercise 2- Plank w/ a row
Get into a plank position, either on your toes or knees, ensuring your butt is not up in the
air. Weights are in each hand, and you pull the weight up to your rib cage, trying to keep
your core steady, your hips are not rotating, and your back is flat.
Do 20 total reps, alternating arms, so 10 each arm.
Use 8 pound weights.
Exercise 3- Side Lunge w/ a shoulder press
With one weight in your hand, step the opposite leg out to the side and bend knee to
lower into a lunge position, tapping weight down toward your foot. Step leg back in, and
pull weight up and into a shoulder press.
Do 10 reps on one side, before switching legs, and do 10 reps on the other side.
Use 8 pound weights.
Exercise 4- Deadlift with an upright row
With weights in both hands, palms facing your body, hinge forward at your hips, with your
gaze forward, and back straight. Straighten up, squeeze your glutes, then bending your
elbows, and bring weights up to your collarbone.
Do 15 reps.
Use 10 pound weights.
Do circuit twice
After completing circuit twice, do 15 box jumps.
Using a bench or a step, squat down in front of it, and then explosively jump up onto the
bench, landing on both feet.
Core work
Elbow plank- Get into a push up position, then bend elbows, so weight is resting on your
forearms. Body should form a straight line from top of the head to your toes. Pull belly
button into spine, and squeeze your glutes. Hold position, trying to build up to 1 minute.
Side plank- Lie on your side, elbow bent and directly under your shoulder. Push your
hips up, and body should form a straight line from toes to your shoulders. Pull in your abs,
and hold position, building up to 30 seconds.
Up and down planks- Start in a push up position, and then one arm at a time, bend your
elbows so you are in an elbow plank. Straighten one arm at a time, go back into an
extended arm plank (starting position of a push up). Continue going up and down, 10
times leading with one arm, then switch leading arm, and do 10 more.