30 minute workout (4/1/15)

Circuit 1

Name: Hallow body with knee to elbow touch
Sets: 3
Reps: 15 each side
Speed: Slow
Rest: No rest
Muscles used: Core
How to:

• Lay on back with arms and legs fully extended down
  
• Raise legs and arms slightly
• Crunch up with abs
• Keep the lower spine/back flat on the floor
• Touch elbow to knee
• Repeat on other side

Name: Squat jumps
Sets: 3
Reps: 10
Speed: Fast
Rest: No rest
Muscles used: Thighs (quadriceps,hamstrings), Glutes
How to:

• Swing arm back whilst bending legs
• Jump in the air swinging arms forward for momentum
• Land in a squat position
• Repeat

Name: Plank with knee to elbow progression
Sets: 3
Reps: 15 each side
Speed: Slow
Rest: 1 minute
Muscles used: Core, chest, triceps
How to:

• With feet together and hands shoulder width apart
• squeeze abs
• Don't let hips drop
• lift left knee in the direction of left elbow
• Resume starting position
• Alternate on each side

CIRCUIT 2

Name: Mountain climbers
Sets: 3
Reps: 15 each side
Speed: Fast
Rest: No rest
Muscles used: Core, chest, triceps
How to:

• slide one feet up towards hand whilst other foot slides down
• repeat on the other side

Name: Supermans
Sets: 3
Reps: 12
Speed: Medium
Rest: No rest
Muscles used: Back, Glutes
How to:

• lying face down with arms and legs extended
  
• Lift legs and arms of the ground
• Return to starting position 
  

Name: Static lunges
Sets: 3
Reps: 10 each side
Speed: Medium
Rest: 1 minute
Muscles used: Thighs (Quadriceps), Glutes
How to:

• With most of weight on the heel of the front foot
• Bend knees
• Drop back knee vertical down until 1 inch from the floor
• Push through front heel to come to starting position
• Use arms also
• Complete 15 then change sides