Virtual Community Fitness. Workout #9

This week, our workout varies just a touch. Instead of our usual circuit where we run through eight or nine exercises three times, this one groups the exercises into three sets of three, and each section is repeated three times.

Here is the instructional video.

Hug that knee!

Warmup:

1. Butt kicks 8 each side

2. Knee hug 8 each side

3. Lunge and twist 8 each side

4. Inch worm 4

High low plank

Circuit:

Follow the prescribed repetitions. 3 times through each circuit, so AAA, BBB, CCC. 

A.    Upper body

1. 12 Pushups

2. 15 Dips

3.  10 High low plank

B.    Lower body

1. 12 Air squat

2. 12 each side Bridge

3. 10 1 leg RDL

C.     Core

1. 12 each side bird dog

2. 12 Leg raises 

3. 20 Toe taps 

Tree pose

Stretch

1.     Cat/cow

2.     Tree pose

3.     Forward fold

4.     Downward dog

5.     Seated twist

6.     Child’s pose