Complete these exercises one at a time until you’ve completed the circuit. Jog or walk quickly between each station to maintain your heart rate. Complete 3 circuits.
Stairs - sprint up, jog down
|Sprint or jog up the stairs. Concentrate on bringing your knees up high. Pump your arms to get a full-body effect.||3||Legs/Cardio|
Push-ups or kneeling push-ups
|This can be done on toes or on your knees. Start lying face down. Bring your hands up by your side at the level of your shoulders, elbows bent. Flex your ankles so you are on the balls of your feet (or pivot on your knees). In one smooth motion, push your body up off the ground, holding your back straight. Be careful not to lock your elbows. Keeping your back straight, bring your body towards the ground without touching it.||8-10||Arms/Chest|
|Start in a standing position. Step forward with your right foot, bending both your right and left knees to bring your body straight down towards the floor without leaning forward. Return to standing by bringing your right foot back. Step out with your left foot and bend both knees at the same time in the same way you did on the right.||8-10||Legs/Glutes|
|Start on the ground, laying face down. Come onto your forearms and the balls of your feet so your body is now off the ground. Maintain a flat body position with your back straight. Don’t forget to breathe.||20 seconds or as long as you can hold the plank||Core/Back|
|Start in a standing position with your feet slightly wider than shoulder width apart, toes pointed forward. Bend your hips and knees to bring your body toward the floor while keeping your chest up. Think about pushing your rear outwards, while making sure your knees do not pass your toes. Keep your squat above your knees (90 degrees).||8-10||Legs/Glutes|
|Start by lying on your back with your knees together, legs bent, feet raised and shins parallel to the ground. Place your hands to the side, not behind your head or neck. Raise your shoulders off the ground, contracting your abdominals. Continue to squeeze your abdominals as you lower your shoulders back to the ground.||8-10||Core|
|Start in a standing position with feet together and hands by your side. In a single motion, jump up, bringing your legs out just wider than shoulder width apart and your arms straight out and over your head in a “Y” position. Jump back, bringing your feet together and arms to your side.||8-10||Full body|
|Stand with your back towards the retaining wall, placing the heels of your hands on the wall. Walk your legs out so your knees are at a 90-degree bend and your body is clear of the wall. Slowly lower yourself towards the floor by bending your elbows. Push yourself back up by straightening your elbows. Do not use your lower body to push yourself up and down. Focus on just using your arms.||8-10||Arms|
It is best to consult a doctor if unsure if you are medically cleared to participate in our Lakeside Circuit.