Try to complete all 5 exercises in a row without resting (just
enough time to move from one exercise to another).
enough time to move from one exercise to another).
After you complete the entire circuit, rest 90 seconds to 3 minutes
seconds and then repeat the 5 exercises again. You can try this
circuit up to 4 times depending on whether you have 10-20 minutes
to exercise that day.
Exercise #1: T-Twist Push-Ups x 10-20 repetitions
(you can modify this without the push-up)
Exercise #2: Bulgarian Split Squats x 10-15 repetitions per leg
(you can hold onto a chair if needed for balance)
Exercise #3: Side Plank with Alternate Shoulder External Rotation x
20-30 repetitions
(this is great exercise to fire your postural muscles since it is
hard to target your back using just your own body weight)
Exercise #4: Prisoner Squats x 20 repetitions
(for a challenge or variety you could do a "pistol" or 1-legged squat for more
of a challenge)
(this is a great "finishing move" to crank up the intensity and
your heart rate)
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