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Be Totally You Strength & Conditioning

Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

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Page 1: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Be Totally You

Strength & Conditioning

Page 2: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit One(5 Minutes)

Page 3: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit One: “Superwomans”

“Superwomans” (Muscles worked: core - including back & glutes)

o Starting position- Lay face down with arms above head and legs straight o Lift arms and legs up simultaneously 6 inches of the ground and hold for 3 seconds. Then release back to starting position o Repeat for 30 seconds o Extension: Lift one arm and opposite leg at one time and alternate to create more of a challenge.

Page 4: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit One:Pushups

Pushups (Muscles worked: chest, triceps & core)

o Begin with knees on the floor at 90 degrees of flexion, hands flat on the ground, slightly wider than shoulder width; body should be aligned so head, shoulders, hips, bottom appear in a straight line o Bend arms and lower body so chest almost touches the ground, then press back up to the starting position o Repeat for 30 seconds

Page 5: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit One:Squats

Squats (Muscles worked: quadriceps, gluteus

maximus, gluteus medius) o At a moderate pace, squat down and touch fingers to the floor and stand back up o Proper squat: When doing a squat, pretend there is a book balanced on your head that you do not want to fall off. When going down into the squat to touch the floor, you lead down with your bottom – not your shoulders. Your weight is on the heels of your feet – not your toes. While doing the squat, you can see who or what is in front of you the entire time. o Repeat for 30 seconds

Page 6: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Two(5 Minutes)

Page 7: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Two: In and Outs

In and Outs (Muscles worked: core – including hip flexors) o Sit on floor with hands on floor beside you for support o With your knees together, bend your knees and bring them to your chest o Straighten your legs out in front of you with your feet together o Keep your feet off the floor for the duration of the exercise o Knees in and out is one repetition o Repeat for 30 seconds

Page 8: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Two:Table Tops

Table Tops (Muscles worked: Core, including glutes,

hamstrings, quadriceps, abs & hip flexors) o Sit on the floor with your feet flat on the ground and hands behind you o Lift your stomach in the air until legs are at 90 degrees of flexion and stomach is flat (like a table). Arms should be shoulder width apart directly under shoulder blades o Lift one leg straight out in front of you o Hold leg up for 15 seconds then switch legs and hold for another 15 seconds (Note: Increase time as conditioning improves)

Page 9: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Two:Burpies

Burpies (Muscles worked: Full body engagement)

o Begin in standing position, and then put both hands to the ground. While bending the knees; kick legs out behind the body so you are in a push up position o Jump feet towards hands and return to a standing position, adding a jump at the end of the exercise o Repeat for 30 seconds

Page 10: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Three(5 Minutes)

Page 11: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Three:Running Arms

Running Arms (Muscles worked: biceps, triceps & core)

o Standing in a running position (1 foot slightly in front of the other) with your feet firmly on the ground, hold a full water bottle in one hand and move your arms back and forth in a running motion as fast as possible! o Continue for 30 seconds then switch water bottle to other hand and continue for another 30 seconds

Page 12: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Three:Squat Jumps

Squat Jumps ( Muscles worked: quadriceps, hamstrings,

gluteus maximus & gluteus medius) o Squat down and touch your fingers to the floor o Jump up with arms above head o Repeat for 30 seconds

Page 13: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Three:Bicycles

Bicycles (Muscles worked: Core, including hip flexors)

o Sit on floor with hands on the ground beside you for support o Sit up straight with your upper body o Bend your knees and list your feet off the floor o Keep your feet off the floor for the duration of the exercise o Pretend to peddle a bike forward making circles with your legs o One full pedal (left leg and right leg) is 1 repetition o Keep upper body up. Resist lying back o Repeat for 30 seconds then switch directions ( backwards peddles) for another 30 seconds

Page 14: Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Circuit Three:Plank (bicycle alternate)

Plank(Muscles worked: Core)

o Lying face down, prop up body on elbows (90 degree flexion). Curl toes underneath for balance/control, legs slightly apart (less than shoulder width, but not together) o Lift up body, engaging core muscles and having head, back and bottom in alignment o Hold for 20 seconds (Note: Increase time as conditioning improves)