Strength & Core Workout

Equipment Required:

Stopwatch

Mat (optional)

Chair or non-tippy piece of furniture

Time to Complete: 20 – 30 minutes (depending on the number of times you repeat the circuit)

Intensity Level: Moderate

The Workout: Strength & Core

Warm up: Start your workouts slowly and warm up by performing low intensity exercises to get the heart pumping, blood moving, muscles warmed up, etc. Try the Hot Mama warm-up if you’re lost on what to do for a warm-up.

Complete each exercise in the following pyramid:

15 seconds on, 10 seconds off
20 seconds on, 10 seconds off
25 seconds on, 10 seconds off
30 seconds on, 10 seconds off
25 seconds on, 10 seconds off
20 seconds on, 10 seconds off
15 seconds on, 10 seconds off

After you’ve completed the pyramid for one exercise, move to the next and repeat the pyramid.

Exercises:

·         Squats or squat jumps

·         Push-ups

·         Lunges or jump lunges

·         Dips

·         Plié squats or plié squat jumps

Repeat the entire circuit of pyramid 2-4 times, depending on your fitness level (or amount of time you have!).

Cool Down.

By Lindsay of Hot Mama Health and Fitness