South Pointe Circuit #1
Focus: Core and Hips
Exercises
1.
Crunches
2.
Fire Hydrants
3.
Front Leg Swings
4.
Kickbacks
5.
Lateral Leg Swings
6.
Leg Circles
7.
Leg Raises
8.
One legged Deadlifts
9.
Push Ups
10. Side Crunches
11. Side Leg Raises
12. Superman
13. V-Sit-ups
14. Windshield Wipers
15. Squats
16. Triceps-Dips
Crunches (20 Reps)
1. Lie faceup, with your knees bent and your heels
on the floor. Cross your arms over your chest.
2. Curl your body upward, being sure to keep your
lower back on the floow; then return to the starting
position.
3. This constitutes 1 rep.
Fire Hydrants (12 Reps Each Side)
1. Get on your hands and knees on the ground.
2. Keep your right knee bent and raise your right leg out
toward the side as high as you can.
3. This constitutes 1 rep. Complete the required number of
reps, then repeat on the other side.
4. Advanced Form: When working the right leg for this
exercise, hold your left arm off the ground and extend it in
front of you.
Front Leg Swing (10 Reps Each Side)
1. Standing on your left leg, swing your right leg behind your,
then swing it forward as far as you can comfortably can.
Return to the starting position.
2. This constitutes 1 rep. Complete your target number of reps,
then switch to the other leg.
3. Advanced Form: Stand on either side of a BOSU while
performing this exercise.
Kickbacks (12 Reps Each Side)
1. Get on your hands and knees on the
ground. Bring your right knee in
toward your chest.
2. Extend your right leg behind you as
high as you can, then return it to the
starting position.
3. This constitutes 1 rep. Complete the required number of reps, then repeat on the
other side.
4. Advanced Form: When working the right leg for this exercise, hold your left arm
off the ground and extend it in front of you.
Lateral Leg Swing (10-12 Reps)
1. Standing on your left leg, swing your right leg
across your midline.
2. Swing your right leg outward as far as possible,
and then swing it back across your midline toward
your left side, returning to the starting position.
3. This constitutes 1 rep. Complete your target
number of reps, then switch to the other leg.
4. Advanced Form: Stand on either side of a BOSU
while performing this exercise.
Leg Circles (8-12 Reps)
1. Lie faceup with your arms outstretched and your
palms down. Keep your knees extended and your
legs together and as straight as possible.
2. Raise your legs slightly off the ground, and draw a
bigh clockwise or counterclockwise circle with your
feet.
3. One full circle constitutes 1 rep.
4. Advanced Form: Bend your elbows and raise your forearms off the ground while
performing the exercise.
Leg Raises (15 Reps)
1. Lie face up, with your hands wedged under your
backside and your legs extended.
2. Raise your legs off the floor until they are
perpendicular to the ground, then slowly lower
them again.
3. This constitutes 1 rep.
One Legged Deadlift (10 Reps Each Side)
1. Stand on your left leg, with your knee slightly bent so
that your leg muscles are engaged to hold your body
steady
2. Keeping your right leg straight and your arms at your
sides, bend over, raising your right leg behind your
as your lower your upper body, forming a T. Keep
your back straight throughout the movement.
3. Raise back up. This constitutes 1 rep. When you have reached your goal number
of reps, repeat on your left leg.
Push-Up Upper Body (20 Reps)
1. The starting position is facing down with
weight distributed on the hands and feet.
The body is rigid and straight, and the hands
are usually placed approximately shoulder
width apart (the plank position).
2. Lower your body until your chest nears the floor at the bottom of the movement,
and then return up to the starting position. This is one repetition.
Side crunches (15 Reps Each Side)
1. Lie on your left side, keeping your body as straight as
possible.
2. Simultaneously, raise your legs and your shoulders, then
lower both back down to the ground.
3. This constitutes 1 rep. Complete the required number of
reps, then repeat on the other side.
4. Advanced Form: Perform this exercise while lying on a
BOSU. Hold your body in the crunched position for 5
seconds before returning back to the floor.
Side leg raises (10 Reps Each Side)
1. Lie on your side with your legs outstretched, your knees
extended, with one leg resting on top of the other.
2. Raise the top leg as high as you comfortably can, then
lower it back down again.
3. This constitutes 1 rep. Complete the required number of
reps, then repeat on the other side.
4. Advanced Form: Assume the side plank position,
resting on your elbow as you hold your body rigid in the air. Perform the
movement in this position.
Superman (20 reps)
1. Lie face down on an exercise mat with your arms out
stretched.
2. Arch your body upward, raising your shoulders and your
legs simultaneously, and then lower back down.
3. This constitutes 1 rep.
4. Advanced Form: Hold a light weight in your outstretched
arms while performing this movement.
V-Situps (10 Reps)
1. Sit on the ground with your hands held by your sides and your
legs extended straight in front of you.
2. Lean back and raise your legs off the ground.
3. Balance on your tailbone and raise your legs and torso up
toward one another. Then lower your upper body and legs
back down.
4. This constitutes 1 rep.
5. Advanced Form: Hold a weight in the air in front of you for this
exercise.
Windshield Wipers (10 Reps)
1. Lie face up on the ground, with your legs straight up in
the air and your knees extended and locked. Place
your arms outward, palms down.
2. Keep your legs together and swing them down to your
right side as far as you can comfortably let them fall.
Aim to keep your shoulders flat on the ground.
3. Swing your legs in one smooth motion over to your left side, then return to the
right side. This constitutes 1 rep.
4. Advanced Form: Keep your arms closer to your body while performing this
movement.
Squats and Shoulder Press (just do squats if no weight available) (12 reps)
1. Hold the weights by your shoulders and squat. Remember to
keep your back arched, your pelvis titled backward and your
eyes focused straight ahead or upward. Do not let your
knees bend lower than a 90-degree angle.
2. As you rise, push the weights upward toward the ceiling
bringing them together overhead in an arching motion. Lower
the weights to your shoulders as you squat down to
complete the rep.
3. Advanced Form 1: Alternate sets with a dumbbell in one hand only. This
destabilizes your body laterally, forcing your core to work harder to keep you
from falling over sideways
4. Advanced form 2: Perform this exercise atop either side of a BOSU
Triceps Dips (Use Chair or Bench) (12 Reps)
1. Position your hands shoulder width apart
on a secured bench or stable chair. Move
your booty in front of the bench with your
legs bent and feet placed about hip width
apart on the floor. Straighten out your
arms and keep a little bend in your elbows
in order to always keep tension on your
triceps and off your elbow joints.
2. Now slowly bend at your elbows and lower your upper body down towards the
floor until your arms are at about a 90 degree angle. Be sure to keep your back
close to the bench.
3. Once you reach the bottom of the movement, slowly press off with your hands,
and push yourself straight back up to the starting position. This constitutes 1 rep.
