2 comments / Posted by Sherlyn Tan

You Ready? Let's Get MOVE-Ing! 

Follow along and do each of these exercises as fast as you can in the given time!

Note: If this is your first time, read through the information below and make sure you understand each exercise. The correct form is super important to avoid risk of injury, and really engage those muscles for maximum effect! 💪 




THE EXERCISES

Circuit A

Circuit B

Circuit C

Circuit D

Jumping Squats
Lay Down Push Ups
Scissor Kicks
Plank
Jumping Squats
Lay Down Push Ups
Scissor Kicks
Plank
Step Back Lunges
Commandos
Mountain Climbers
Plank
Step Back Lunges
Commandos
Mountain Climbers
Plank
Side to Side Squat
Reverse Plank
Reverse Crunches
Plank
Side to Side Squat
Reverse Plank
Reverse Crunches
Plank
Burpees
Hand Walk Side to Side
Russian Twist
Plank
Burpees
Hand Walk Side to Side
Russian Twist
Plank

HOW TO DO THEM

Check to make sure you're doing these exercises right! Finding it too tough or not challenging enough? Scale the exercises UP or DOWN to suit you. Don't overdo it, but make sure you are really pushing yourself and working up a good sweat!

Jumping Squats


Scale UP: Hold a weight, like a bottle of water
Scale DOWN: Normal squats


Lay Down Push Ups


Scale UP: Perform on your feet instead of knees OR Normal push ups


Scissor Kicks


Scale UP: Lift one foot and opposite arm off the floor
Scale DOWN: Bend your knees

Plank



Step Back Lunges


Scale UP: Jumping lunges, alternate sides OR Hold a weight

Commandos



Scale DOWN: Perform on knees instead of feet

Mountain Climbers


Scale UP: Touch knee to opposite elbow

Side to Side Squat


Scale DOWN: Stand up between each side squat

Reverse Plank


Scale UP: Lift hips up and down OR Keep one foot raised

Reverse Crunches


Scale UP: Straight legs, push heels up to sky
Scale DOWN: Feet may touch the ground

Burpees


Scale UP: Include a pushup at the bottom of the burpee
Scale DOWN: Step forward to your hands instead of hopping, and don't jump at the end

Hand Walk Side to Side


Scale UP: Add a push up after each hand walk

Russian Twist


Scale UP: Straighten your legs, off the ground
S
cale DOWN: Feet may be on the ground


CHECK YOUR FORM

Squat Good Versus Bad Form


Scissor Kicks Good Versus Bad Form


Push-Up Good Versus Bad Form


Lunges Good Versus Bad Form


Mountain Climbers Good Versus Bad Form


Side-To-Side Squat Good Versus Bad Form


Reverse Plank Good Versus Bad Form


Elbow Plank Good Versus Bad Form

Russian Twist Good Versus Bad Form


Got your form right? Click 'Play' to START!



Bookmark this page and come back every Monday, Wednesday and Friday to smash this workout with me!




Disclaimer: We strongly recommend you consult a physician before beginning a new diet or exercise program. By engaging in this exercise program, you agree that you do so at your own risk, and assume all risk of injury to yourself.

Comments

  • Posted On January 22, 2017 by Kavitha

    Hye , how do pick Up the circuit
    Because there is table also provide for everyday
    And i notice there is circuit A to D

  • Posted On January 09, 2017 by Nurul

    Haii sorry, I just want asking you,did we have to do all circuit at one time? For example today is Monday so we have to do from circuit A to D?

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