Easy Circuit

All you need is:
Treadmill, (or a park), exercise ball, a pair of free weights ( you chose how heavy), yoga mat and a towel

Dynamic Warm-up: (meaning you are moving the entire time)
1. knee-up with chest fly
while standing, alternate driving your knee up at the same time pull elbows back and squeeze shoulder blades together. Keep going for 30 seconds
2. squat leg kicks with exercise ball
squat down and as you come up kick one leg back squeezing butt as the same time lift the ball up. Alternating legs. Squat low, feet shoulder width apart and don't forget to tighten your belly button. Keep going for 30 seconds.
Repeat 2x

The Circuit
1. start with 2 minutes of running on the treadmill or at the park

2. using the exercise ball, do some mountain climbers. Keeping your core tight and breathing keep a
neutral spine while performing the climbers. Continue for 1min

3. side lunge with exercise ball. Stand feet shoulder width apart, take a wide step to the side with one leg, now sit a little bit lower at the same time bring the ball across your chest to the same side as the bent leg. Come back to standing position and switch to the other side. Continue for 1 minute

4. 2 minutes running .... GO

5. Push Ups with a Row

• down in a push up position weights by your sides. Nice wide arms, down do a push up, come up pick up your weight and row. All while in the push up position. Alternate, continue for 1 minute

6. Chest press with Hamstring bridge

• on your back holding weights arms out to sides nice and wide, one knee bent other leg straight up in the air; as you lift hips off the floor you will bring arms in. Drop the hip grace the ground and go back up at the same time as your arms. Continue for 1 minute, than switch legs.

7. Plank hold with out, out, in, in

• in plank position, elbow in line with your shoulders, feet together. Take one foot move it out a little wider, then the other foot, the bring it back in. Continue doing this move speed it up but be careful of your back. You want to squeeze your butt together while pulling the belly button in and breathing, very important to breath. Continue for 1minute.

8. 2 minute running....GO!

9. Alternating lunges with Bicep curls

• stand feet together, kick one leg back into a lunge and as you are going down the arms are curling up into a bicep curl. Bring the back leg back up, bicep releases, switch legs and do again. Continue 1 minute.

10. Exercise ball - Hamstring Curls with a triceps dip

• lie on your back with heels on the ball, lift hips of the floor body should be nice and long, straight legs. Bring the ball in towards your butt hold for 2 seconds, release then lift entire body using your arms of the ground and perform a dip. Be careful as this requires a lot of core stability. Alternate between the dip and the hamstring curls

11. 2 minutes running

12. Crunches

13. cool down, by walking
14. Stretch.

Hope you enjoyed your workout!