
CIRCUIT DAY: MONDAY, THURSDAY & SATURDAY
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.
Warm Up for 3 to 5 Minutes
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.
Get Started:
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. |
Cool Down for 5 Minutes After
1. JUMPING JACKS

Tip: Make sure to keep your knees a little bent for bounce.
2. WALL SIT

Tip: Add a ball behind your back and wall squat to make it harder.
3. PUSH-UPS

Tip: Have your knees on the floor and work your way into more advanced ones.
4. SIT-UPS

Tip: Kick your legs straight up in the air if you want to challenge yourself.
5. CHAIR STEP-UPS

Tip: Make sure the chair is against a wall, so it doesn’t slide!
6. SQUAT

Tip: Add a challenge and try to get your backside as close to the floor as you can.
7. TRICEPS DIPS ON A CHAIR

Tip: Make sure to face the chair against the wall.
8. PLANK

Tip: Try to squeeze your stomach muscles and engage your glutes as you hold the position.
9. RUNNING ON THE SPOT

Tip: To make it more advanced, try to tap your knees on outstretched hands.
10. LUNGES

Tip: Try to touch your knee to the ground with each lunge or try walking.
11. GLUTE BRIDGE

Tip: Really squeeze and hold your glutes at the top of the bridge to feel it.
12. LYING LEG RAISES

Tip: Lift your legs as far up as you can. As you get more advanced, try to hold them static in the air.