Full Body Circuit

Format: Perform 2 rounds for the prescribed amount of time. Rest as needed.

Move 1: Sumo Full Body Extensions (1:00) add Jump squats

Start in a standing position with your feet wider than hip distance apart, then squat down, bringing your hands down near your feet. Pop up to standing, extending your hands up over your head.
Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.
For Jump Squat: Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.

Move 2: Incline Push Ups (1:00) to Push Ups

You can use a wall, edge of a couch/chair, or do knee push-ups for this move.
Place your hands flat against the surface of your choosing and extend your legs out (the further your legs are from the wall/chair, the more challenging the move).
Perform a push-up by lowering yourself to meet the surface and pushing back up – keep your core engaged the whole time and neck neutral.
For Push-Ups: Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
Perform a push-up by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
Push back up. Keep your core engaged the whole time and your neck in neutral alignment.

Move 3: Skaters (1:00) to High Knee Skaters

This is an explosive cardio move to get your heart rate pumping!
Start in a curtsy lunge position by stepping back with your right leg to just behind or slightly past your left leg.
Jump laterally (sideways) to switch legs and continue until the time runs out.
Mod: Take the hop out and do alternating reverse curtsy lunges.
For Skaters with High Knees: In between your alternating skaters add in four high knees before switching to the opposite side.

Move 4: Slow Squat Thrusts (1:00) to Fast Squat Thrusts

Start with your feet hip-width apart, engage your core then bend your knees to plant your hands below your shoulders.
Step your feet back to tall plank, feet out wide. Maintain a strong plank, no arched back, belly button in and up.
Step your feet back in. Come back up to standing – repeat.
For Fast Squat Thrusts: Start with your feet hip-width apart, engage your core then bend your knees to plant your hands below your shoulders.
Jump your feet back to tall plank, feet out wide. Maintain a strong plank, no arched back, belly button in and up. Jump your feet back in.

Move 5: Side Plank Toe Taps (1:00)

Come down to an elbow side plank on the side of your couch, chair, or ottoman with your feet scissored or stacked. Be sure your hips are square (one is not rolling forward). Make sure your elbow is just below your shoulder.
Tap your top foot in front of your bottom foot, then behind it. Hold your core strong and keep your hips lifted.
Mod: Drop your bottom knee down for more support.
Progressed Move: Come down onto your mat and do the exercise without the assistance of your elevated surface.

Move 6: Triceps Dips (1:00)

Come into reverse table top facing away from your box or raised surface, with your hands behind you on the box.
Keep your chest open and your elbows parallel to each other as you lower down and press up.
Keep your knees bent, and engage between your shoulder blades to help keep your chest open and keep pressure off your shoulders.
Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.

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