Routine A
MUSCLE GROUP WORKED
CIRCUIT 1: PUSHUPS
PECTORALS,DELTOIDS, “Body weight should be lifted by your arms, and don’t use
TRICEPS,
your butt or stomach or the lower half of your body to pull
ABDOMINAL
you up,”
CIRCUIT 2: SPLIT SQUAT
QUADRICEPS, GLUTEUS
MAX, ABDOMINALS
Circuit 3: Plank Row:
LATISSIMUS DORSI,
ABDOMINALS,
DELTOIDS,PECTORAL
Place two dumbbells on the floor (5 or 10 lbs). Get in a
plank push-up position, balancing on toes. Keep both
hands on weight with your hips level. Slowly lift one hand
toward your shoulder by bending the elbow. Lower the
weigh then switch sides.
Circuit 4: Lateral Stepup:
GLUTEUS MAX,
QUADRICPES, HAMSTRINGS
Circuit 5: Hip Raise
GLUTEUS MAX
Lie faceup on the floor with your knees bent and feet flat on the floor.
Squeeze your glutes and press into your heels to raise your hips until
your body forms a straight line from your shoulders to your knees.
Pause, then slowly lower back to the starting position. That’sXVII
one
SIMPLICITY