Circuit 1: Monday, Wednesday, Friday
• Lie on your back, relax your back, and bring your arms to your sides.
• Bend your knees, and place your feet flat on the floor.
• Place your hands behind your head with your thumbs behind your ears, your fingers spread, and your fingertips lightly touching your scalp. (The idea is that during the tough part, your fingers will support the weight of your head without pulling on your neck or doing any of the lifting.) Relax your jaw and shoulders, and keep your nose pointed straight ahead, leaving a space about the size of an orange between your chin and chest.
• As you start to curl up, begin exhaling and contract your abdominal muscles. Continue lifting until your shoulders are off the ground.
• When your shoulders are completely off the ground or you are at the maximum height you can comfortably reach with proper form, hold the position for two to five seconds, continuing to exhale slowly, until you have expelled all the air.
• As you lower down, inhale and return to the neutral spine position. Each curl should take about six to eight seconds.
• Do 20 repetitions.
• Stand in front of a step or a staircase with your hands on your hips. Place your left foot flat on the stair.
• Lean forward, push up through the left heel, and straighten that leg. Your right leg should be bent behind you when you come up. Return to the starting position, keeping your weight on your left leg the entire time. (Your right toes should touch the floor for balance only.)
• Do eight reps on the left leg, then switch sides.
• Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in.
• Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm.
• Continue alternating until you’ve completed 10 reps. (One rep consists of a bicep curl with each arm.)
Seated row with a resistance band
• Sit on an exercise ball. Wrap the resistance band around something sturdy―like a doorknob with the door closed.
• Hold the handles in each hand with your arms straight out in front, palms together.
• Pull your elbows in towards the abdomen in a rowing motion.
• Repeat 10 times.
• Stand with your feet a couple inches apart and hands at your sides.
• Bend your knees slightly, jump and bring both feet out to your sides. Land on the balls of your feet before your heels touch the ground. At the same time, bring your arms over your head, palms in, arms straight. Clap hands together.
• Bend your knees slightly and jump, bringing your feet back to starting position. Simultaneously bring arms back to your sides.
• Continue for 30 seconds
Repeat the circuit three more times.
Circuit 2: Tuesday, Thursday
• Step forward with your right foot; your left knee should almost touch the floor and your right knee should not extend past your toes.
• To return, push off with your right foot. Alternate legs on each rep.
• Continue for 10 reps.
• Stand on a bench or stairs, balancing on the balls of your feet, with your heels hanging off the step.
• Slowly rise up on your toes and lower yourself back down.
• Repeat for 10 reps.
• Stand upright, legs spaced slightly wider than your shoulders, hands in front of your face (like a boxer getting ready for a bout), with a light dumbbell in each hand.
• Extend your right fist as if you were hitting someone in the face, angling the punch toward the opponent’s opposite ear. Pull your arm back.
• Repeat with the other arm.
• Continue for 30 seconds.
• Stand with a wall at your back, feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
• Sit back and down, resting your back on the wall. Lower as far as you can but don’t allow your knees to stick out past your toes. Hold for 30 seconds.
• Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.
• Lie flat on your back, knees bent, feet on the floor, with a relaxed spine.
• Place your hands behind your head with your thumbs behind your ears, your fingers spread, and your fingertips lightly touching your scalp. Relax your jaw and shoulders, and keep your nose pointed straight ahead, leaving a space about the size of an orange between your chin and chest.
• As you start to curl up, twist your left shoulder toward your right knee until both shoulder blades come off the floor. Exhale and contract your abdominal muscles.
• When your shoulders are completely off the ground, hold the position for two to five seconds, continuing to exhale slowly, until you have expelled all the air.
• As you lower down, inhale and return to the neutral spine position. Switch sides.
• Do 10 repetitions. (One rep consists of a crunch on each side.)
Repeat the circuit three more times.