Full body circuits:
(complete each exercise for one minute, followed by a ‘power circuit’ of 20 seconds of each exercise)
Quadriceps:
- sissy squats*
- UFC’s
- front lunges*
Hamstrings:
- deadlift*
- alternating bridge extensions
- reverse plank pulses
Glutes:
- front squat*
- ski lunge
- alternating squat kick
Chest:
- chest press*
- reverse fly*
- alternating press*
Back:
- wide row*
- renegades*
- dumbbell pull over*
Biceps/ Triceps/ Shoulders:
- close grip hammer curl*
- straight arm kick back*
- arnold press*
Upper abs:
- straight leg crunch*
- legs up crunch*
- tall sit up*
Lower abs:
- reverse crunch
- tummy tuck
- alternating single leg jack
Obliques:
- sumo side to side
- windshield wiper
- side plank
*w/ 10# dumbbells