• Body Weight Circuits 

    Each  circuit  consists  of  2-3  sets  of  each  exercise.  Refer  to  the  calendar  to  see  which  circuit  and  how  many repetitions to  do.  You  may  choose  either  body  weight  OR free  weight,  although  free  weight  is  recommended. Level up on weights for the Free Weight Circuit as needed.  If it is not hard to lift the last two repetitions  then you need to add more weight. Always do the exercises in order. Do not rest for more than one minute between groups. (Circuit 1/Week 1 Example: Start with group 1, do burpee x10, Dips x10, reverse crunch x10, rest 30 

    seconds, repeat, rest, move on to group 2…group 3)

     

    Circuit 1

     

    Group 1: Burpee, Dip, Reverse Crunch w/ Hip Lift

    Group 2: Body Squat, Pushups, Supermans

    Group 3: Split Squat Jump, Calf Raise, Wide Push-up, X Crunch

     

    Circuit 2

     

    Group 1: Mountain Climber, Pushups, Flutter Kick

    Group 2: Squat Jump, Wide Pushup , Jump KC, Leg Raise

    Group 3: Jump KC, Calf Raise, Dips, Side to Side

     

    Circuit 3

     

    Group 1: Lunge, calf raise, Wide Pushup, Side Bridge

    Group 2: Burpee, Dips, Superman

    Group 3: Split Squat, Mountain climber, Push-up, Anchor Holds