Directions: Do this workout three times a week—Monday, Wednesday, and Friday,
for example.
Perform the exercises as a circuit, doing one set of each movement for the
prescribed number of repetitions.
Complete them in the order shown, without
resting...
More
Directions: Do this workout three times a week—Monday, Wednesday, and Friday,
for example.
Perform the exercises as a circuit, doing one set of each movement for the
prescribed number of repetitions.
Complete them in the order shown, without
resting between exercises.
Too easy? Rest one minute and repeat the circuit.
The Workout
• Prisoner Squats (30 reps)
• Push-Ups (30 reps)
• Jumps (10 reps)
• Swiss-Ball Leg Curls (10 reps)
• Swiss-Ball Pikes (10 reps)
• Step-Ups (20 reps)
• Pull-Ups or Chin-Ups (5 reps)
• Forward Lunges (30 reps)
• Tucked-Elbow Pushups (20 reps)
• Inverted Rows (15 reps)
• Prisoner Squats (15 reps)
• Chin-Ups (5 reps)
Prisoner Squat
Stand with your hands behind your head, chest out, and elbows back [left].
Sit
back at your hips and bend your knees to lower your body as far as you can
without losing the natural arch of your spine [right].
Squeeze your glutes and push
yourself back to the starting position.
Your toes should be angled slightly outward.
Don t r
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