As usual, perform these exercises without weights or with a weight that is appropriate for you. Rest 1-2 minutes between circuits and repeat the circuit 2-3 times.
Be sure to warm up 5-10 minutes prior and cool down for 5-10 minutes post workout.
If you’re following a 6 day schedule, do this routine Tuesday, Thursday and Saturday. For a three day routine you can do this routine Friday! For the five day routine, do this workout today and Friday.
And add these fun songs to your playlist to really get the motivation going!
Deadlifts: stand with your feet shoulder distance apart, knees soft and chest up. Stretch the weights down to your toes, as far as you can go, feel a stretch in your hamstrings/back of your legs. Contract your booty and hamstrings to bring the weights back up and pull shoulders back at the top of the exercise. Always keep your core tight.
Single leg deadlift: stand with your feet shoulder distance apart, knees soft and chest up. Engage core and find your balance. Extended one leg behind you and stretch weights to the floor. Keeping your head head up and maintaining balance. Return leg back down and repeat 12 reps before moving to the other side.
Elevated squats: stand with your feet shoulder distance apart, knees soft and chest up. Place two small dumb bells or books under your heels and bring a pair of dumbbells to your shoulders. Squat down with weight in your heels, watch your knees. Do not let them go past your toes. Keep your head up and core engaged. Go as low as you can with good form.
Lunge to balance: stand tall with one foot behind the other. Come down so your back knee is coming straight from your hip toward the ground, your opposite leg should be parallel to the ground with knee directly over ankle, when your back knee is down you can bring your body forward on a diagonal keeping the knee and ankle moving together, to get a deeper burn in your booty and thigh. Come up to standing and take back leg out to a balance behind you. Hold for 5 seconds and come back down to repeat the lunge. Do 12 reps before switching sides.
Arabesque to hip abduction: stand with your feet shoulder distance apart, knees soft and chest up. Bring both arms above your head or to the side, whichever is more comfortable for you. Extend one leg behind you then bring in forward and to the side for the abduction. Always engaging your core to find balance. Repeat 12 times before switching sides.
Balance leg lifts: sit on a stability ball and roll down until your back is supported by the ball and you can comfortably touch the ground with your hands behind you. Lift legs and begin contracting your core to bring the legs up and down.
*disclaimer: this workout is not suitable for every individual. This workout is not without risk and may result in injury which pumps and push-ups will not be liable for. Always consult your physician before embarking on any new fitness routine.
