- Always warm up for a few minutes before doing these exercises.
- Do each exercise for 45 seconds.
- Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)
- Repeat circuit 3 times for a total of 15 minutes.
- Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.
- Some of the exercises you may only be able to do for 20-30 seconds and need a longer rest time. That is perfectly fine! I promise if you continue to push yourself, your time will increase as you go.
- Single leg Bridge Left
- Single Leg Bridge Right
- Side Plank Left
- Side Plank Right
- Reverse Plank Thrusts
Single Leg Bridge Left:
Lay on the floor with your feet flat and knees bent. Tighten your abs and glutes. Raise your hips up, keeping your left foot on the floor, to create a straight line from your knees to your shoulders. Squeeze your core and try to pull your belly button back toward your spine.
Single Leg Bridge Right:
Lay on the floor with your feet flat and knees bent. Tighten your abs and glutes. Raise your hips up, keeping your right foot on the floor, to create a straight line from your knees to your shoulders.Squeeze your core and try to pull your belly button back toward your spine.
Side Plank Left:
Lie on your left side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles.
Side Plank Right:
Lie on your right side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles.
Reverse Plank Thrusts:
Start in a crab position with both hands and feet on the ground. Start by reaching your right arm over to the left side of your body, then reach your left arm over to your right side of your body keeping your core tight and glutes engaged.