Total Body Shred Circuits

Equipment: Weighted Objects (cans, water bottles, dumbbells, etc), Elevated Surface
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Circuit 1

Move 1: Jump Rope (0:30 – 0:45)

• Begin standing with bent elbows and hold your jump rope in your hands with the rope behind you. (If you don’t have a jump rope, hold your hands at a 90 degree angle from your elbows as if you did).
• Bend your knees and power off the balls of your feet while you loop the jump rope around your body and underneath your feet in a circular motion.
• As you land and jump, do so from the balls of your feet and in a relaxed position without tensing your shoulders or arms. 
• MOD: Rather than jumping up and down, do a fast step touch, step touch in and out. Alternatively do calf raises in place – recommended to hold the wall or a chair back for balance.

Move 2: Single Leg Hip Thrusters R (8-12)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Straighten your right leg to be parallel to your left. (Optionally, you can add a weight to your left hip crease).
• Drive through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat. Perform all reps on one side before switching.
• MOD: Perform this on the ground rather than an elevated surface or do this with both feet down rather than single leg.

Move 3: Single Leg Hip Thrusters L (8-12)

• Repeat on the other leg

Move 4: Plank Hold (0:30 – 0:45)

• Begin in a low plank position with your elbows on the ground, shoulders stacked over your hands and your core engaged. 
• Press your lower back slightly up toward the ceiling and hold for the allotted time.
• MOD: Perform this move from your elbows and knees or on an elevated surface.

Circuit 2

Move 1: Burpees (8-12)

• Begin standing with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders). Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
• Powerfully press yourself back up to a tall plank position and then jump or step your feet back up towards your hands. 
• Extend your hips back to a standing position and finish by jumping with your hands reaching toward the ceiling. 
• MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.

Move 2: Hamstring Pull Throughs (1:00)

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, arms back behind you with your chest open wide and hands on the floor – fingers facing forward.  
• Press your heels into the mat and lift your hips up and through, squeezing your booty at the top to end in a reverse tabletop position with your knees bent.
• Slowly lower yourself down and repeat.
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.

Move 3: Narrow Row to Wide Row (8-12)

• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, core engaged, chest up, shoulders rolled back, and weights in hand allowing your weights to hang beneath your chest and keeping your gaze neutral.
• With your palms facing each other, pull the weights to your sides while keeping your elbows close to the body, and squeezing your back muscles like you’re pinching the base of your shoulder blades together. 
• Return to your hanging position, Rotate your arms so your palms are facing your knees and perform a wide row. 
• Come back to center and repeat those two row variations back to back.

Move 4: Elevated Glute Bridges (1:00)

• Lie on your back with your knees bent, heels on an elevated surface and core engaged.
• Powering through your heels, drive your hips to the ceiling and squeeze your glutes at the top. Be sure to engage your core all the way to the top rather than arching your back.
• Slowly lower your hips back down, one vertebrae at a time, lightly tapping your booty to the floor and repeat. 
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.