These exercises can be performed anywhere and any time since no machines or equipment is necessary. If possible, you should do more free weight circuits than body weight circuits. Refer to the calendar to see which circuits are recommended for that week.
1. Body Squat
Stand straight up with your hands clasped together behind your neck and feet shoulder width apart.
Squat as if you were going to sit in a chair while keeping your back straight and chest out.
Stop at the point where the top of your thighs are parallel to the ground and then return to the starting position.
Begin in a normal standing position with your arms by your side. Squat and place both hands on the ground outside of your legs. Shift your weight to your hands as you kick both feet back, extending the legs fully. Complete on push-up and then quickly bring both legs back under your body to the squat position with weight remaining on your hands. Then jump from the squat position as high as you can, extending your arms overhead.
3. Calf Raise
From a standing position and hands clasped together behind your head, raise your heels as high off the
ground as possible with weight on the balls of your feet, and then return heels to ground.
4. Jumping Knees to Chest (Jump KC)
From a standing position, hop twice and then jump while flexing the knees and bringing them as near to the chest as possible at the top of your jump. Hop twice and repeat.
From a standing position, with hands touching the hips or behind the head, stride as far as possible with one leg, then flex the knee of that leg while keeping the other foot in place. Gradually shift your weight to the
flexed leg until it is fully flexed. Push off with the flexed leg to return that leg to starting position, and then
repeat with the other leg.
6. Split Squat
Begin with one foot forward and one foot back and place both hands clasped together behind your head. Squat down until the knee of your back leg is close (not touching) to the ground and the knee of your front leg is flexed at 90 degrees. Complete the required repetitions, then switch legs and repeat.
7. Split Squat Jump
From a split squat position, squat down and jump into the air while bringing one leg forward and the other back (like scissors). You will land in a split squat position. Continue jumping while reversing the position of each leg. Jump as high as possible.
8. Squat Jump
This is similar to the squat, except that when you squat down, you then jump as high as possible, land in the squat position and jump again. .
9. Mountain Climber
Start from a wide push up position. Bring your right knee up under your body to the chest while keeping the
left leg in the extended position, both hands on the ground and your head up. Return to starting position and then repeat with the left leg. This should be done rapidly like running in place with your hands on the
Use a chair and place both hands on the edge of the seat with body facing away from chair. Legs are extended out and away with weight mostly on heels. Dip your weight down until your Triceps are
parallel with the seat of the chair and the extend arms back to starting position.
Lay flat on your stomach with hands placed on the floor just outside of your chest. While keeping your entire
body straight, push up off the floor with the hands lifting the body off the ground until both arms are
extended and feet are still touching the floor. Flex your arms, keep your entire body straight and stop when your chest is about 4 inches from the floor, then return to the extended position. Your entire body should
move off the floor at the same rate.
3. Wide Push-up
This is similar to the normal push up with the exception that your hands should be placed as far apart as
FREE WEIGHT EXERCISES
1. Dumbbell Bench Press
Start by lying with your back on a flat bench. Hold dumbbells directly above your shoulders, with your arms straight, and both feet on the floor. Inhale as you lower the dumbbells to parallel with your chest, and then exhale as you press the weight back up to starting position.
2. Straight Arm Pullover
Lie on your back on a flat bench; hold a dumbbell, elbows bent, and head beyond the end of the bench. Lower
the weight past your head, and then pull the weight back to the starting position
3. Dumbbell Fly
Lie on back on a flat bench. Hold dumbbells in each hand, with elbows bent, and DB just above the shoulders.
Move the DB's away from each other and lower them, then return to the starting position.Back Exercises
1. Supported Dumbbell Row
Lean over a bench, stabilizing yourself with one knee and hand (on the same side of your body). Hold a
dumbbell by your straight leg, then lift you elbow so your tricep is parallel with you back. Return to starting position.
2. Lat Pull Down
Use the lat machine, grasp bar with hands wider than shoulder width apart. Have your palms face away from you. Pull bar down to upper chest and then extend arms again
3. DB Shoulder Shrug
Hold DBs with thumbs facing forwards. Shrug your shoulders up to the highest possible point, and then lower the DB's back to the starting position.
1. Overhead Press
Start with DB's supported at shoulder level in front of your body. Press the weight overhead into a straight- arm position, and then lower the weight to your starting position.
2. Lateral Raise
Hold DB's in each hand. Start with hands at sides; lift the weight out away from your body, and upward. Keep your arms fairly straight, raise weight to shoulder level.
3. DB Front Raise
Lift DB out in front of your body. Keep arms straight, raise to shoulder level and back down.Arm Exercises
1. DB Curl
Sit on a bench, holding DB's, with arms straight down by sides. Raise weight to shoulders by moving your elbow joint. Then lower the weight back to the starting position.
2. Triceps Extension
Sit and hold a DB over your head with both hands. Slowly lower the weight behind your head. Then push your hands back up to the starting position.
3. Bench Dips
With your feet out, stabilize yourself on a bench by balancing on your palms. Lower your body weight by
bending at your elbows. Lower yourself as far as possible. Then extend you arms and push your body weight back up.
4. Wrist Curl
Sit on exercise bench with your forearms on the bench, and your wrists just beyond the end of the bench. Lift
the DB by moving only your forearms and wrist. Then lower the weight back.Leg Exercises
Stand holding a barbell across your shoulders and upper back. Keep your back straight and bend your knees and hips until your thighs are parallel to the ground. Return to a standing position.
Stand while holding a DB in each hand. Take a large step forward with one leg. Bend at the knee and lower
body weight so thigh is parallel with the floor. Try to keep your knee directly above your foot. Extend your leg and step back to the starting position.
3. Step Up
Start standing, holding DB's in both hands. Place one foot on the step in front of you; lift yourself up using
your hip and leg muscles. Then step back down. Alternate feet each time you step up.
4. Knee Extension
Sit at the machine with the padded exercise bar resting on your shins. Extend your legs at the knee joint, pushing the weight until it is parallel with the floor. Allow your legs to bend and return to the starting position.
5. Leg Curl
Sit at the machine with your legs straight and your calves resting against the exercise pad. Bend your knees
and pull your lower legs to your thighs, then extend your legs.
6. Calf Raise
From a standing position, position a barbell across your upper back/shoulders, raise your heels as high off the ground as possible with weight on the balls of your feet, and then return heels to ground.
1. Anchor Holds
Sit on the ground with legs extended. Simultaneously raise legs and arms so that you are balanced
on your bottom with knees locked out and legs fully extended in air. Raise them as high as you can maintain balance.
2. Crossover Crunch (X-Crunch)
Lay flat on your back with hands clasped together behind your neck, legs straight and feet off the ground. To
begin the exercise, lift your head off the ground also. Simultaneously flex your knees and raise your upper
body off the ground, flexing at the waist. Twist your upper body and touch your right elbow to your left knee and then return to starting position. The next time, raise up, twist and touch your left elbow to your right
knee. This is one rep. Do not allow your feet or head to touch the ground during the exercise.
3. Flutter Kick
Lay flat on your back with your arms by your side. Begin with your feet six inches off the ground. Keeping your legs straight, kick your feet up and down at a steady pace. Do not allow your feet to touch the ground during the exercise. The count for this exercise is: 123=1; 123=2; 123=3…etc. Your counting should keep the rhythm with your kicks.
Lie face down, with your legs and arms stretched out. In one smooth movement, lift your arms and legs up into the "Superman" position. Your arms, head, and feet should be as high off the ground as possible with your back arched. Hold, then return to the start position.
5. Full Sit-up
Lay flat on your back with your shoulder blades touching the floor, knees flexed and both feet flat on the floor. The arms are folded across and remain against the chest or rib cage with no gap between the forearms and
the chest or rib cage when raising the upper body. One repetition consists of raising the upper body from the starting position until the elbows or forearms touch the thighs and then returning to the starting position
with the shoulder blades touching the floor. No bouncing or arching of the lower back is allowed, and the
buttocks will remain in the constant contact with the deck throughout the exercise. An assistant may hold the feet or legs below the knees in whatever manner is most comfortable for the participant. Kneeling or sitting
on the feet is permitted.
Lay flat on your back with arms extended overhead on the floor. Legs should also be extended on the floor. Flex at the waist and simultaneously bring your legs up without flexing at the knees to meet your upper body halfway. Your goal is to touch your chest to your legs without flexing at the knee. Arms should remain away from the body extended outside of the legs.
7. Russian Twists
Sit on ground with knees bent, feet off the ground and balanced on your bottom (leaning back 45 degrees). Keep back straight and rotate arms from right to left touching the ground each time. Add a medicine ball or dumbbell weight for added difficulty.
8. Reverse Crunch with Hip Lift
Lay flat on your back with arms folded across your chest. Elbows should be touching chest and hands should be touching your chest. Your legs should be extended with your heels about 2 inches off the ground. Flex
your knees until they touch your chest and then extend them up toward the ceiling until your hips leave the
ground and then return to starting position. It is important to bring legs all the way up so that your hips leave
9. Side to Side
Sit in an "L" position with your legs extended in front of you. Touch your toe with your fingers and then fall back diagonally to the right, extending your arms back over your head. Then lift yourself up again, touch your toes, and down diagonally to the left.
Sit on the floor, keep feet together and lift them about 4 inches off the floor. Knees can be slightly flexed.
Extend both arms straight ahead with hands close to the knees. Twist your body at the waist, swinging both feet as far as possible to your left while swinging both arms as far as possible in the opposite direction. Your upper body should be twisting in the opposite direction as the lower body. Feet should not touch the ground during exercise.
11. Scoop Abs
Start in anchor hold position (lean back 45 degrees with legs up, and knees locked out). Pretend your feet are the tip of a shovel and scoop them down along the ground until legs are fully extended again and return to starting position.
12. Hip Rock n Raise
Lay on your back with your legs in a butterfly position. Lift your hips and legs up off the ground. Keep your legs in the butterfly position. Then bring your lower body back to the floor.
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes
and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
14. Fifer Scissors
Extend one leg as straight as possible slightly above the floor, and the other leg straight up to point to the ceiling. With each second bring legs down so that each one will take the position of the other leg. So there will always be one leg that is straight to the ceiling, one leg straight, and parallel to the floor.
15. Side Bridge
This is a side plank. Balance on forearm and edge of feet . Make sure your elbow is directly under your shoulder joint. Make a straight downward line from your shoulders > hips>knees> ankles.
16. Legs Raises
Lie on back, bend at the waist, and extend legs fully. Raise hips off ground and keep legs straight. Then lowers
hips back to the floor.