Day 12: Cardio And Chest


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.

Circuit 1

(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) 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.

(3) Alternating Side Lunges

Set Up: Hold a dumbbell in each of your hands and stand with your feet wider than shoulder width apart.

Action: Keeping your right leg straight, bend your left knee and lower your hips until your left thigh is parallel to the floor. Hold for 2 counts then repeat. Alternate between your right and left leg.

(4) Scissors

Set Up: Lay on your back with feet off the ground forming the letter ‘V’, with your head and shoulder off the ground.

Action: With abs tight, criss –cross them by placing the left leg over the right then the right leg over the left. Keep repeating.

Circuit 2

(1) Wall Sit

Set Up: Stand in front of a wall with your feet shoulder-width apart. Slightly bend your knees and lean back against the wall until your thighs are parallel to the floor. Keep your head neutral, abs tight and torso erect.

Action: While squeezing your abs and glutes, hold this position for the prescribed time.

(2) Reverse Plank

Set Up: Lie face up on your back with legs fully extended, and arms by your side. Push your body up off the floor while forming a straight line.

Action: Hold this position for 30 seconds.

(3) Bridge

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.

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