CIRCUIT 1:
- Jumping jacks (45 seconds)
- Rows (knees bent shoulder width apart, bend forward slightly, back straight (no curving!), weights in front palms facing each other with weights in hand, and pull back) (20 reps)
- Criss Cross Jumping Jacks (jumping jacks but cross legs in front of one another) (40 seconds)
- Wide Rows (same position as rows, but palms facing down and bring up to sides as if doing push up in the air with your weights) (25 reps)
- Scissor Jumping Jacks (jumping jacks but legs go front and back with each jack) (40 seconds)
- Rear Flies (same stance as rows, palms facing each other with weights and bring out wide) (20 reps)
CIRCUIT 2:
- Jog in Place (35 seconds)
- Basic push ups (if beginner go on knees, always keep back straight) (20 reps)
- High-knees (35 seconds)
- Staggered Push Ups (hand position is staggered and switch with each push up therefore in constant motion - as if you’re walking forward, then backward with ur hands as you lower) (20 reps)
- Butt Kicks (40 seconds)
- Up/Down Planks (plank position - go on knees if beginning - and get down to elbows one at a time, then back up one at a time, and repeat) (20 reps)
CIRCUIT 3:
- Tap & Side-Kick (tap foot to one side and kick side-ways to opposite side) (25 reps)
- Alternating Lunges (step back and lunge down with weights at sides) (25 reps)
- Tap & Side-Kick (opposite side) (25 reps)
- Step Out Squat (weight almost on shoulders, step to side and squat, do both sides alternating) (20 reps)
- Alternating Front Kicks (40 reps)
- Dead Lifts (stand with feet shoulder length apart, bend forward with weights in front palms facing down - keep back STRAIGHT, and back up, then repeat) (30 reps)
CIRCUIT 4:
- Cross Punches (kickboxing style, punch to each side by slightly turning your bod to each side as well and put effort into punches!) (40 reps)
- Basic Bicep Curl w/Right Leg Lifted (so you are on one foot) (20 reps)
- Hook Punches (kickboxing style, again turning body slightly and put effort into hooks!) (50 reps)
- Basic Hammer Curl w/Left Leg Lifted (20 reps)
- Upper Cuts (kickboxing style) (50 reps)
- Pumping curls (do them fast in a fluid motion) (60 seconds)
CIRCUIT 5:
- Jump rope (40 seconds)
- Tricep Curls (in kick-back position, bring arms at 90 degrees passed your back and curl) (30 reps)
- Jump Rope w/Criss Cross Arms (same as jump rope but cross your arms in and out) (40 seconds)
- Tricep Overhead (bring both - or one if you’re beginning) - of your weights on top of head, arms by ears, up and down) (30 reps)
- Right.Left Leg Jump Rope (jump on one leg for 25 seconds and on the other for the other 25 seconds)
- Pumping Triceps (back to kickback position, and do pumping tricep curls in fluid motion) (35 seconds)
CIRCUIT 6: (last circuit and it sucks!)
- Mountain Climbers (get on all fours and mountain climb in fluid motion!) (60 seconds)
- Lateral Raises (Raise weights to shoulder length to side and back down) (20 reps)
- Plank Jacks (plank position and do jacks in plank position - out/in of feet) (35 reps)
- Front Raises (weights in hand bring out arms straight, palms facing down, in front of you to chest level and back down) (20 reps)
- In/Out Plank Mountain Jacks (plank position and jump inward a bit, back, and jack - jump to spread feet, jump back to feet together, inward again, and repeat) (40 seconds)
- Arnold Presses (hard to explain, please google) (10 reps)
