FITNESS
Circuit( 12 minutes total: 30 seconds on / 30 seconds off)
CIRCUIT
Use a watch or timer to work for one minute, alternating between 30 seconds of exercise and 30 seconds of rest. You have 5 movements and will perform them for 3 rounds. Full-body workout
3 rounds of the following 5 movements:
• Toe Taps
• Squats
• Cross Climbers
• Alternating runner’ s lunge
• Cross Body Punches
1. Toe Taps Stand tall facing a dumbbell, engage your core, and quickly alternate tapping the top of the dumbbell with each foot, staying light on your feet and maintaining a steady rhythm and balance.
2. Squats Feet shoulder-width apart, chest up, core engaged, sit your hips back and down, keeping your knees out and heels grounded. Drive through your legs to return to standing tall.
3. Cross Climbers Begin in a solid plank position, with hands beneath your shoulders. Bring one knee towards the opposite elbow, then switch sides swiftly while maintaining low hips and a tight core.
4. Alternating Runners Lunge Step one leg back into a reverse lunge, keeping knees at 90 degrees and chest upright, then drive through the front heel and explode upwards, bringing the back knee forward into a jump, land softly, reset, and alternate sides with control.
5. Cross Body Punches Stand tall with feet hip-width apart, knees slightly bent, core engaged, punch one arm across your body, rotating through the torso, then switch sides with controlled power and rhythm.
DECEMBER 2025 / INBOUND SA 51