Weeks 3-4 (The circuit is the same, but increase your weight (75% of your max), making your last rep difficult. Try to complete 4 circuits.
Monday - Cardio
45 minutes of moderate aerobic activity. Go for a run or a bike ride, play a game of soccer, get your body moving.
Tuesday - Curcuit 1 (8-10 reps, 2-4 circuits)
Jump Rope (1 minute)
Raised Heal Squat
Push-up
Exercise Ball Crunch
Scissors Jump (10-20 jumps)
Chair Dip
Russian Twist
Forward Lunge or Walking Lunge
Seated Row
Back Extension
Stretch
Wednesday - Cardio
Thursday - Circuit 2
Lateral Hop (10-20) Jumps
Wall Sit (30-45 seconds)
Scissors Crunch
Cross Extension
Walking Lunge
Shoulder Rotation
Plank ( aim for a minute)
Good Morning
Bent-knee Pull
Stretch
Friday - Cardio
Saturday - Circuit 3
Quick Feet (30-60 seconds)
Diaganol Lunge
Medicine Ball Front Raise and Twist
Step-up
Squat thrust push-up
Superman
Power Lift
Reverse Crunch
Stretch
Sunday - Rest
