1. Be Totally You Strength & Conditioning

2. Circuit One (5 Minutes)

3. Circuit One: “Superwomans” “Superwomans” (Muscles worked: core - including back & glutes) o Starting position- Lay face down with arms above head and legs straight o Lift arms and legs up simultaneously 6 inches of the ground and hold for 3 seconds. Then release back to starting position o Repeat for 30 seconds o Extension: Lift one arm and opposite leg at one time and alternate to create more of a challenge.

4. Circuit One: Pushups Pushups (Muscles worked: chest, triceps & core) o Begin with knees on the floor at 90 degrees of flexion, hands flat on the ground, slightly wider than shoulder width; body should be aligned so head, shoulders, hips, bottom appear in a straight line o Bend arms and lower body so chest almost touches the ground, then press back up to the starting position o Repeat for 30 seconds

5. Circuit One: Squats Squats (Muscles worked: quadriceps, gluteus maximus, gluteus medius) o At a moderate pace, squat down and touch fingers to the floor and stand back up o Proper squat: When doing a squat, pretend there is a book balanced on your head that you do not want to fall off. When going down into the squat to touch the floor, you lead down with your bottom – not your shoulders. Your weight is on the heels of your feet – not your toes. While doing the squat, you can see who or what is in front of you the entire time. o Repeat for 30 seconds

6. Circuit Two (5 Minutes)

7. Circuit Two: In and Outs In and Outs (Muscles worked: core – including hip flexors) o Sit on floor with hands on floor beside you for support o With your knees together, bend your knees and bring them to your chest o Straighten your legs out in front of you with your feet together o Keep your feet off the floor for the duration of the exercise o Knees in and out is one repetition o Repeat for 30 seconds

8. Circuit Two: Table Tops Table Tops (Muscles worked: Core, including glutes, hamstrings, quadriceps, abs & hip flexors) o Sit on the floor with your feet flat on the ground and hands behind you o Lift your stomach in the air until legs are at 90 degrees of flexion and stomach is flat (like a table). Arms should be shoulder width apart directly under shoulder blades o Lift one leg straight out in front of you o Hold leg up for 15 seconds then switch legs and hold for another 15 seconds (Note: Increase time as conditioning improves)

9. Circuit Two: Burpies Burpies (Muscles worked: Full body engagement) o Begin in standing position, and then put both hands to the ground. While bending the knees; kick legs out behind the body so you are in a push up position o Jump feet towards hands and return to a standing position, adding a jump at the end of the exercise o Repeat for 30 seconds

10. Circuit Three (5 Minutes)

11. Circuit Three: Running Arms Running Arms (Muscles worked: biceps, triceps & core) o Standing in a running position (1 foot slightly in front of the other) with your feet firmly on the ground, hold a full water bottle in one hand and move your arms back and forth in a running motion as fast as possible! o Continue for 30 seconds then switch water bottle to other hand and continue for another 30 seconds

12. Circuit Three: Squat Jumps Squat Jumps ( Muscles worked: quadriceps, hamstrings, gluteus maximus & gluteus medius) o Squat down and touch your fingers to the floor o Jump up with arms above head o Repeat for 30 seconds

13. Circuit Three: Bicycles Bicycles (Muscles worked: Core, including hip flexors) o Sit on floor with hands on the ground beside you for support o Sit up straight with your upper body o Bend your knees and list your feet off the floor o Keep your feet off the floor for the duration of the exercise o Pretend to peddle a bike forward making circles with your legs o One full pedal (left leg and right leg) is 1 repetition o Keep upper body up. Resist lying back o Repeat for 30 seconds then switch directions ( backwards peddles) for another 30 seconds

14. Circuit Three: Plank (bicycle alternate) Plank (Muscles worked: Core) o Lying face down, prop up body on elbows (90 degree flexion). Curl toes underneath for balance/control, legs slightly apart (less than shoulder width, but not together) o Lift up body, engaging core muscles and having head, back and bottom in alignment o Hold for 20 seconds (Note: Increase time as conditioning improves)