Perform each exercise 1 time through for 30-60 seconds (low-high level). Rest 30-60 seconds and perform each set of three exercises 3 times through. Enjoy and share with your friends!
Circuit 1
1. Crunches- chin tucked and arms reaching straight up to the cieling. Shoulder blades do not touch the floor if possible
2. Plank- off elbows and knees (low level) hands and toes (high level)
3. Bridging- Double leg (lower level) and single leg (higher level) buttock lifts off of floor from back with toes UP. Raise and lower slowly.
Circuit 2
1. Single leg alternate lower (the lower the leg goes, the harder the exercise) Lie on back, raise both legs up to 90 degrees, hold one still and drop the other. Alternate slowly keeping back still.
2. Double leg squat hold. *Knees must stay over web space, place more weight on outside of foot if they fall in over big toe. Bend forward at the waist to activate hamstrings and glutes more and decrease ACL strain.* Stay in squat position the whole time.
3. Lateral lunges. *Again pay close attention to knee position- see above. Continue to alternate sides during time.
Total workout time 9-18 minutes depending on 30 second-60 second rounds.
Always consult a physician before starting a program.
Check in next week for new list of exercises and give me feedback as to what types of exercises you want. This blog will start adding higher intensity activities as the weeks progress.
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