Complete a circuit without stopping to rest for 60-90 seconds, then threw one or two other circuits. Purpose for two or three nonconsecutive days per week.
Workouts women,
1- Targets core, upper back, and legs
Stand with your slightly wider than the width of the feet, toes slightly turned. Take a shot hands shoulder width with overhand grip towel aside,Workouts women and to rise above your shoulders are in line with the heels (A). Workouts women Squat down as far as possible, without letting your knees protrude beyond your toes (B). Return to standing position. This is a repeat. Do 10 to 15.
Trainer Tip towel helps keep the shoulders aligned. No towel, raises hand above - but keep your shoulders back and in line with your heels.
2- Targets core, lower back, and glutes
Lie on the floor and extend your arms to shoulder height, keeping elbows slightly bent (A). Press the shoulder blades and lift your arms, Workouts women torso and legs on the floor (B). Hold this position, bring your arms in front of you (C), hold for one count, then replace. Scroll down to the ground. Workouts women This is a repeat. Make 10-15
3- Targets lower body
Stand with feet hip-width apart, hands behind the head. Workouts women Lunge forward with your left foot and lower right knee almost touches the floor (A). Explosive push up and scissor legs in the air, landing with your right leg forward (B). When you land, and scissors fall and explode again. This is a repeat. Make 3 or 4.
Trainer Tip earth as lightly and quietly as possible
4- Targets core and lower body
Stand with your arms at your sides, lift your right leg a few inches behind you (A). Lean forward as you extend your right leg back and left arm forward (B). Workouts women Keep your right arm against the body. The chest,Workouts women, left arm and right leg should be parallel to the ground. Workouts women Hold for a second and then start again. Repeat on the other side. This is a repeat. Make 5 or 6.
5- Targets core and upper body
Get in plank position with your hands directly under your shoulders and feet together (A). Bend your left knee and pull it toward your chest (B). Back to top. Repeat with the right leg. This is a repeat. Make 20-30, move quickly.
Trainer Tip keeping your abs and keep your back straight.
6- Targets core and legs
Stand with your feet together, arms at your sides. Workouts women Bend your knees and place your palms, Workouts women, on the floor in front of his feet and along the outer sides of the knees (A). Using his arms for support, Workouts women, jump both feet back and land in plank position (B). Jump both feet forward to return to squat. Return to standing position. This is a repeat. Make 12-15.
7- Targets core and upper body
Stand with your feet together, arms at the sides (A). Lean forward (which is fine if your knees are slightly bent) and place hands or fingers on the floor in front of you (B). Workouts women Walk your hands forward in plank position and make a hole (C). Keep hands, walk your feet until they are as close to your hands as possible. Workouts women This is a repeat. Continue until you have finished 5-6 pumps.
Punta Trainer keep your neck in line with your spine at all times.
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