Make sure to perform the workout at your maximum effort. Don’t forget, proper form is important too.
Important Tip: For best results, try to increase the difficulty of the workouts each time. You can accomplish this by decreasing your rest period and doing more circuits.
Warming up is important and meant to increase your heart rate, so you can have a good workout. Some great warm-up exercise are jumping jacks, skipping rope and walking for 5 minutes.
|Beginner||30 seconds per exercise with 10 seconds in between to rest.|
|Intermediate||45 seconds per exercise with 10 seconds in between to rest.|
|Advanced||1 minute per exercise with 10 seconds in between to rest.|
Tip: Make sure to keep your knees a little bent for bounce.
Tip: Add a ball behind your back and wall squat to make it harder.
Tip: Have your knees on the floor and work your way into more advanced ones.
Tip: Kick your legs straight up in the air if you want to challenge yourself.
Tip: Make sure the chair is against a wall, so it doesn’t slide!
Tip: Add a challenge and try to get your backside as close to the floor as you can.
Tip: Make sure to face the chair against the wall.
Tip: Try to squeeze your stomach muscles and engage your glutes as you hold the position.
Tip: To make it more advanced, try to tap your knees on outstretched hands.
Tip: Try to touch your knee to the ground with each lunge or try walking.
Tip: Really squeeze and hold your glutes at the top of the bridge to feel it.
Tip: Lift your legs as far up as you can. As you get more advanced, try to hold them static in the air.