Workout: Spring Full Body Circuit 2

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Weighted medicine ball (abs/curls/squats) Optional Replacement: A Single Heavy Dumbbell, Telephone Book or other object (movements are more awkward however)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Tip: You can alternate this workout with the previously posted Circuit #1

Circuit #2

SUMMARY Stretch/Warmup Flat Bench Reverse Crunch Standing Knee Raises Knee Push-Ups Reverse Lunges Dumbbell Front Raise Bench Step Ups Tricep Dips Medicine Ball Squat Press Medicine Ball Curls Single Leg Stand Up

Stretch / Warmup Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs A - Flat Bench Reverse Crunch Video Example Sit near the end of the flat bench. Lay flat back onto the bench. Reach behind your head and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. They should be parallel to the ground with your butt firmly on the bench still. Perform reps by raising your knees and pulling them in toward your chest & elbows. Release by returning your legs back to the starting position. Optional: To make it tougher, you can place a weighted medicine ball in between your kness and perform the exercise. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times. B - Standing Knee Raises Video Example Stand tall with your feet shoulder width apart. Grab a light weight and hold it with both hands and your arms extended outward about chest high. Perform reps by raising one knee high enough to meet your outstretched arms holding the weight. Relax by returning your feet back to the starting position. Alternate knees each rep. Perform at least 10 reps per knee (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Knee Push-Ups Kneeling on the ground, lean forward and place both hands on the ground slightly larger than shoulder width apart. Keep your back straight, knees on the ground and you can optionally cross your lower legs and feet. Perform kneeling push-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10 reps (or until failure if less) Set#2: Repeat Set #1 Set#3: 5-10 reps (or until failure if you can do 10+)

2 - Reverse Lunges With your feet together and the weights down by your sides, perform reverse lunges (stepping backwards). Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Dumbbell Front Raise With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpendicular to the floor once raised. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 4-8 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 10+ reps with light weight (or to failure if less, or skip if wiped from previous set)

4 - Bench Step Ups Standing in front of the flat bench (or chair), stand w/ feet a little closer than shoulder-wodth apart. Have your arms at your sides w/ the appropriate weight in each hand. Take one foot and place it onto the bench. Push off that same foot and raise the rest of your body up so you can step onto the bench with your other foot. To relax, take the original foot you stepped onto the bench with and step down onto the ground. Once planted, return your other foot to the ground. Perform setp-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps each leg w/ no weight in hand Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps each leg w/ heavy weight in hand

5 - Tricep Dips Start seating on the bench with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 5-10 reps (or until failure if you can do 10+)

6 - Medicine Ball Squat Press Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform Squat Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 10 reps or until failure if 10+ (if arms tired, perform without any weight in hand)

7 - Medicine Ball Curls Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps Set#2: Repeat Set #2 Set#3: Repeat Set #2 (use heavier ball/object if possible) Set#4: 10-15+ reps with lighter ball/object

8 - Single Leg Stand Up Stand in front of a chair or flat bench w/ your legs somewhat close together. Hold your arms out for balance and slightly lift one foot off the floor. Perform a squat using only one leg and take a seat onto the chair/bench behind you. You may extend your raised foot outward for balance if needed as well. Rest a second, and then return to standing using only that same leg to propel you upward. Perform single leg stand ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Note: The example video is performing the toughest version of this exercise by squatting to the ground almost. Based on your individual flexibility and strength, you may want to alter this exercise. Start out squatting onto something relatively high off the ground and easy to accomplish (ex. tall chair or couch). Gradually lower the height of your target squat as your prowess increases. Video Example Set#1: 4 reps per leg Set#2: 6 reps per leg Set#3: Either repeat Set #2 or only do 4 reps per leg but squat to a lower height

Good luck!!!