welcome to your weight loss program

CIRCUIT DAY

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

Jumping Jacks

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

2. WALL SIT

Wall Sit

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

3. PUSH-UPS

Pushup

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

4. SIT-UPS

Sit Ups

Tip: Kick your legs straight up in the air if you want to challenge yourself.

5. CHAIR STEP-UPS

Chair step ups

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

6. SQUAT

Squats

Tip: Add a challenge and try to get your backside as close to the floor as you can.

7. TRICEPS DIPS ON A CHAIR

Tricep dips

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

8. PLANK

Plank

Tip: Try to squeeze your stomach muscles and engage your glutes as you hold the position.

9. RUNNING ON THE SPOT

running

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

10. LUNGES

Lunges

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

11. GLUTE BRIDGE

Glute Bridge

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

12. LYING LEG RAISES

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.

ACTIVITY GUIDE

SUNDAY

rest day

MONDAY

CIRCUIT DAY

TUESDAY

CARDIO DAY

WEDNESDAY

rest day

THURSDAY

CIRCUIT DAY

FRIDAY

CARDIO DAY

SATURDAY

CIRCUIT DAY

YOUR COACH

Coach Sarah is a results-focused health and fitness expert. Let her help motivate you to achieve the results you’re looking for.

MOTIVATION

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