The following circuit can be performed three days per week, on Monday, Wednesday and Friday.
On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.
Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.
Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.
Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.
Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.
1. Dumbbel single arm split squat to press
Perform 8 reps per leg
Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.
Trainer tip: The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.
Photos by: Dave Laus
Workout by: Nichelle Laus
Model: Nichelle Laus