Day 1: Legs And Abs
Remember to do your warm ups before you begin your daily workouts and cool downs after.
Beginners: Do each exercise for about 30 seconds, rest between 45-60 seconds, then do the next exercise. The goal is to complete the circuit 1-2 times.
Intermediate: Complete 2 exercises consecutively, break for 30 seconds, then do the next 2 exercises and so forth, until all 8 exercises are completed. The goal is to complete the circuit 2-3 times.
Advanced: Complete 4 exercises consecutively, break for 30 seconds, then do the next 4 exercises. The goal is to complete the circuit 3-4 times.
(1) Front Squat
Set Up: Stand with your feet closer than shoulder width apart. Hold a set of dumbbells up to your chest, with palms facing you.
Action: Squeeze your abs, and lower your body as far as possible, while pushing your hips back, and bending your knees. Pause for a second, then push yourself back up to starting position.
Set Up: Get on the floor with face down. Keep your arms parallel to your body at about shoulder width distance. Place your forearms on the ground with your elbows aligned with your shoulders. Keep your body in a straight line.
Action: Keep abs tight and hold for 30 seconds.
(3) Static Lunge
Set Up: Hold a set of dumbbells, one in each arm, facing each other. Standing with your feet wide apart, step your left leg as far back as possible, landing on your toes, with shoulders back, chest up and abs tight.
Action: Bend both knees and lower straight down toward the floor; pause for 2 counts, reverse the move to standing position, and then repeat (with the same leg).
(4) Side Plank
Set Up: Lie on your right side with the elbow directly under your shoulder bent at 90 degrees, with your legs straight and stacked on each other.
Action: Pull in your belly button, look straight ahead, exhale, and raise your hips up until your body forms a straight line. Hold for 30 seconds. Then repeat on the next side.
(1) Wide Squat
Set Up: Stand with feet wider than shoulder width apart, dumbbells in each arm, and palms facing each other.
Action: Push your hips and knees back as if you’re sitting in a chair. Pause for 1-2 counts, return to standing position.
(2) Ab Crunch
Set Up: Lay face up on the ground, with your lower back pushed into the ground, feet bent shoulder width apart, and hands behind your ears.
Action: Squeeze your abs, lift your shoulders off the ground, hold for 2 counts, lower to start position.
Set Up: Lay face up on your back, with knees 90 degrees, and a shoulder width apart.
Action: Squeeze your abs and raise your hips off ground, hold for 2 count, then return to start position.
(4) Lower Ab Tuck
Set Up: Lie on your back, with knees bent, and feet flat on the floor.
Action: Squeeze your abs, bring your feet off the ground towards your chest, hold for 2 counts, then lower to floor.