By now you know this challenge was definitely worth it. The transformation has taken hold of your body. You are feeling invincible! This week you have a NEW circuit. I’m challenging you with a total of 14-exercise circuit – some new moves and some of my favorites from the last couple of weeks. You will repeat the circuit three times with a one – minute rest in between each set. You can see the light at the end of the tunnel! You’ve almost completed the wellness challenge. I know you will do it! I’ll be with you every step of the way.
Exercises
Complete three circuits of all 18 exercises 4 times a week and do the following cardio combination 4 times a week: Manual Sprints on the Treadmill- 30 seconds of sprints and 30 seconds of recovery 6 times. Row- 250 meter sprints 4 times with 1 minute recovery in between
Stand with your feet shoulder-width distance apart. Place your hands on the floor (A), and quickly kick your legs straight out behind you (B). Lower yourself into a pushup, at the same time bringing your right knee towards your right shoulder (C), then, during the next pushup, your left knee towards your left shoulder. Do 20 reps.
Stand with your feet shoulder-width distance apart and your hands on your hips. Step back with your left leg into a lunge (A), then bring your left leg forward and directly into a straight leg high kick (B). Do 15 reps, then switch sides.
Lie on top of a stability ball with your shins on top of the ball, your feet flexed against the ball, and your hands balanced shoulder-width distance apart on the floor. Your body should be parallel to the floor in a plank position (A). Lift your hips up into a pike position (B), and return to the starting position. Then, keeping your hips aligned, bring your knees to your chest (C), and return to the starting position. That’s one rep; complete 15.
Start in a wide-stance squat with your feet at a 45-degree angle, holding a medicine ball straight overhead (A). Maintaining the wide squat, waddle forward, stepping right foot in front of the left (B), left foot in front of the right (C). Make sure your knees stay out and your weight stays in your heels throughout the exercise. Take five total steps forward, then reverse. That’s one rep. Repeat five times.
Start with your feet shoulder-width distance apart, holding a three- (or five-) pound dumbbell straight overhead in your right hand (A). Complete 10 squats (B), then switch the dumbbell into your left hand and do 10 more.
Start in a plank position on your hands and toes. Using your feet as the axis, maintain an engaged core and perfect plank as you rotate your body a full 360 degrees counter-clockwise and back to center, then clockwise and back to center. That’s one rep. Do two reps total.
Start with your feet shoulder-width distance apart, holding a medicine ball. Lift your right leg from the knee, and move it in a circular roundhouse (see move 1 of week 1 for an example). Land out to the side, feet wider than when you started, and immediately squat down (channeling a sumo wrestler) (A). As you come out of the squat, lift your right leg and kick out, leading with your heel (B). Finish the move with a squat jump, making sure to land in your heels, placing emphasis in your butt (C). That’s one rep.
Position yourself in a side plank, resting on your right forearm, with your left arm behind your head (A). Bring your left elbow in towards your belly (B), then return to the starting position (B). Do 15 reps, then repeat on the other side.
Stand with your feet shoulder-width distance apart, holding a medicine ball overhead (A). Step your right foot forward into a lunge, landing in your right heel (B). Bring your right leg back to a reverse lunge, moving directly from the forward lunge so that you never step down in the center (C). Do 15 reps, then switch legs.
Get in a pushup position with your hands shoulder-width distance apart and placed right under your chest (A). Lower yourself into a pushup while simultaneously lifting your right leg six inches off the ground, keeping it straight and your foot flexed. Do 10 reps, then switch to the other side.
Start with your feet shoulder-width distance apart and a medicine ball in your arms and up and out to your right at eye level (A). Simultaneously step out to the left into a lateral lunge while swinging the medicine ball across your body, pointing it towards the front of your left foot with straight arms (B). Do 15 reps, then switch to the other side.
Stand in the “up” position of a lunge, with your right foot in front of your left and your arms extended, holding a medicine ball overhead. Leap into the air, switching legs (A). Land in a lunge with your left leg forward, making sure you land in your front heel as you plant your lunge (B). That’s one rep. Immediately leap back up into the air, and continue switching sides and leaping. Perform 15 reps (a.k.a. 15 lunges on each side).
Start in a plank position on your hands and toes. Using your feet as the axis, maintain an engaged core and perfect plank as you rotate your body a full 360 degrees counter-clockwise and back to center, then clockwise and back to center. That’s one rep. Do two reps total.
Lie flat on your back with a stability ball in your hands. Lift your torso and your hands to meet your legs in the middle, pause, and pass the ball (A) so that you’re now holding it between your legs. Return to lying flat on your back, this time with the stability ball between your legs (B). Then lift your torso and legs again to meet, and return the ball to your arms (C). Do 15 reps.