Perform 15 – 20 reps of each exercise.  After you have completed the full circuit with no breaks, rest for 30 – 90 seconds, and start over.  Try to do each circuit at least 3 times, if you feel that you can do more, go for it!!

*descriptions of some of the exercises are at bottom of page

Kettlebell swings 

Lying leg curls w/stability ball

Triceps kickbacks (in push up position)

Deadlifts

Biceps curls

Side lunges w/dumbbells

Chest press w/ stability ball

Flyes on stability ball

Reverse crunches

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Kettlebell swings ~ if you don’t have a kettlebell but are familiar with how to do a swing, you can use a 10 lbs. – 20 lbs. dumbbell.  Here’s a video demonstration:

J Fitness Video

Lying leg curls ~ Lie flat on your back, place your feet on a stability ball in front of you.  Raise your hips off the floor, and curl your legs up until your hamstrings are fully contracted. Release and lower back to starting position.

Triceps kickbacks ~ get in push-up position with a 5 – 10 lbs. dumbbell in each hand.  Slowly raise your right arm up into a kickback position, slowly return to starting position.  Repeat with left arm.  15 reps each arm.

Chest press w/stability ball ~ Stabilize yourself on your back on a stability ball, with a dumbbell in each hand, press up, return to starting position.

Flyes w/stability ball ~ same as above, only performing a chest fly

Reverse crunch ~ same as a regular crunch, only you are raising your legs off the ground.