Workout Videos to Keep You Active

Circuit-A Level-1

(Low difficulty)

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1. Return to Run Hopping In Place x 30 hops

• Hopping like you are jump roping
• Do these as calf raises x15 reps if you have any lower body injuries or replaced joints

2. Kneeling Push Up to Shoulder Taps x 10/side

• Keeping knees on the ground complete a push up, as you come to the top of each push up lift one hand, bring it to opposite shoulder. Alternate so you do one shoulder tap for each push up.

3. Alternating Single Leg Raise x 8/leg

• This is meant to work on your lower abdominals.
• If you notice/feel your back arching, hold something that weighs 10-20lbs over your chest. This is to add support and allow your back to relax.

4. (Weighted) Goblet Squat with Heel Raise x 10

• Add a heel raise of an inch or two to improve your squat depth!
• Don’t be afraid to do this as body weight!

Circuit-B Level-1

(Low difficulty)

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1. Birddog Hold x 1 (30sec hold/side)

• Starting on all fours, toes down, lift right arm and left leg. Try to lift both limbs to be the same height as your body and hold for 30seconds then switch to the other arm/leg
• Try to keep your weight even when balancing!

2. Alternating Body Weight Reverse Lunges x8/side

• Easiest way to think of this exercise is to just step back and take a knee (BE SURE NOT TO HIT YOUR KNEECAP ON THE GROUND)
• If balance is an issue you can have one hand against a wall or something that will support you.

3. Elbow Planks 3 reps x 15-20seconds each

• This is the classic plank. Elbows down, Knees slightly bent, belly tight and MAKE SURE YOU ARE BREATHING!!

4. Elevated Double Leg Glute Bridge x 10

• This is meant to target your glutes/hamstrings
• Can be done on a stool/stair/chair/stability ball
• When doing this exercise think that your goal is to squeeze your heels down and into whatever you are using to elevate your heels.
  
  • A common mistake is to push and straighten the knees when lifting up but this will target the wrong muscle group. Keeping knees bent and pulling down will get hamstrings (backside of thigh) to work

Circuit-A Level-2

(Medium difficulty)

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1. Return to Run Hopping In Place, Front/Back and Side to Side x 30 hops each

• Hopping like you are jump roping, the goal is to hop quickly!

2. Push Up to Shoulder Taps x 10/side

• Complete a full push up, as you come to the top of each push up lift one hand, bringing it to opposite shoulder. Alternate so you do one shoulder tap for each push up.

3. Alternating Single Leg Raise x 8/leg

• This is meant to work on your lower abdominals.
• To increase difficulty, try exercise while holding your butt off the mat.
• If you notice/feel your back arching, hold something that weighs 10-20lbs over your chest. This is to add support and allow your back to relax.

4. Weighted Goblet Squat x 20

• Add a heel raise of an inch or two to improve your squat depth!
• If you don’t have weights you can make this a squat jump!

Circuit-B Level-2

(Medium difficulty)

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1. Birddog Crunch and Reach x10/side

• Starting on all fours, toes down, lift right arm and left leg. Try to lift both limbs to be the same height as your body and hold till stable. Once stable bring elbow and knee together. Repeat till you have completed 10 reps then switch sides.
• Try to keep your weight even when balancing!

2. Walking KB/DB Lunges x10/leg

• These may look different than lunges you have done in the past. Allow for the back knee to bend to take pressure off hip flexor and to allow for loading of both quads during each rep.

3. Elbow Planks 3 reps x 15-20seconds each

• This is the classic plank. Elbows down, Knees slightly bent, belly tight and MAKE SURE YOU ARE BREATHING!!

4. Single Leg Elevated Glute Bridge x 10/leg

• This is meant to target your glutes/hamstrings
• Can be done on a stool/stair/chair/stability ball
• When doing this exercise think that your goal is to squeeze your heels down and into whatever you are using to elevate your heels.
  
  • A common mistake is to push and straighten the knees when lifting up but this will target the wrong muscle group. Keeping knees bent and pulling down will get hamstrings (backside of thigh) to work

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