Do 12 reps of each exercise followed by a 20- to 30-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Circuit 1
- Reverse lunges
- Side planks
- Push-ups
Circuit 2
- Step-ups
- Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.
- Hollow holds
Circuit 3
- Wall sits
- Biceps curls: use household items like water jugs if you don't have dumbbells for added resistance.
- Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a one-minute rest between sprints.
