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CIRCUIT TRAINING 1: EXERCISES USING TOWELS
Exercise Execution
1. Front Planks Procedure: Lie on your stomach and bend your elbows so that you’re propped up on your forearms. Your legs should be straight out behind you with your feet together. Flex your feet and lift up onto your forearms and toes. Your elbows should be stacked under your shoulders and your feet should be together. 2. Side Planks Procedure: Begin seated sideways on the floor with your right hand below your right shoulder and feet stacked. Lift your body into a side plank position so legs are long, keeping your abdominals engaged and your feet stacked. Hold for desired amount of time. Repeat on the other side.
3. Plank Hold to Tuck Up Procedure: Start in pushup position, with hands directly under shoulders, both feet on the towel. Tighten your core. Doing your best to keep your back flat, slide your feet toward your torso until your knees nearly touch your chest. Pause for a moment, then return to the start. Hold for 2 seconds. 4. Towel Hold Leg Raise Procedure: Lie face up and actively push your lower back into the ground, holding the towel with arms extended directly over your chest. Pull it tight for the entire set. Tighten your core and lift your legs off the ground, keeping them straight and together. Raise them so they form an “L” with your torso, then lower them.
CIRCUIT TRAINING 2 : EXERCISES USING WATER GALLONS
Reminder: Replace the dumbbells with water gallons in executing the exercise.
Exercise Execution
1. Russian Twists Procedure: Start off with your knees bent and your back at a 45-degree angle to the floor. Make sure your back is straight and hold your arms straight out in front of you. Twist your torso to the right, then to the left. Make this exercise more challenging by lifting your feet off of the ground. For an extra challenge, add a dumbbell or a water gallon to the routine. 2. Squat to Shoulder Press Procedure: Stand with your feet just wider than shoulder-width apart. Hold a dumb-bell above each shoulder, with your arms bent just over 90˚. Lower down into a squat. Your thighs should be parallel to the floor at the bottom of the move. Stand up explosively pressing the dumb-
bells up above your head. Your arms should be straight at the top of the move.
3. Lunges with Shoulder Press Procedure: Stand with feet shoulder width apart and hands holding dumbbells level with your ears. Perform a forward lunge. Pause at the bottom as you press the weights up above your head. Return to start and repeat, alternating sides. 4. Lunges with Torso Twist Procedure: Begin in standing and lunge forward onto the left leg while placing the right hand on the outer portion of the left knee. As you descend into the lunge position, rotate the trunk fully to the left while following the left outstretched arm with your eyes. Maintain an erect spine moving through the full available range of motion. Pause and then return to the start position. Repeat the same movement pattern lunging on the right
