Fitness Circuit Mrs. Harmer

1. Fitness CircuitMrs. Harmer

2. Circuit Instructions • Take your resting heart rate. A healthy range is between 60-70 beats per minute. • Jog anywhere from 3-5 minutes to warm up. • Stretch if necessary. • Go through the circuit doing each station for at least 1 minute. • Rest for approximately 15 seconds between each station. • Jog for 3-5 minutes at the end of the circuit. • Take heart rate again. Should be at least 140 beats for a positive gain.

3. Push Up On Ball (Upper Body) • Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs. • Pull your navel in toward your spine, bending your elbows. • Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged. • Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.

4. Stability Ball Squat(Lower body) • Place an exercise ball between the wall and the curve of your lower back. • Stand with your feet shoulder-width apart. • Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up. • Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.

5. Ball Pass(Core) • Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor. • Lift your head, neck, and shoulders, and place the ball between your legs. • Now lower your legs and reach your arms back. • Come back up and grab the ball. • Continue to pass the ball back and forth from your hands to your legs 10 to 12 times.

6. Quick Feet(Cardio) • Hold Ball in hands • Find a line or marking on the floor • Jump side to side as quick as you can for 30 seconds over the line • Rest 15 sec • Jump forward & Back for 30 sec • Rest 15 sec • Jump side to side on right leg • Rest 15 sec • Jump side to side on Left leg

7. Back Saver Sit N Reach(Flexibility) • Sit with Right leg extended and left knee into chest • With both hands stacked on top of each other, reach towards your right toes • Hold for 20 seconds • Switch and do the same for the left leg

8. Tricep Dip(Upper Body) • Find a bench, couch, step, or coffee table • Place hands on the “bench” behind you • Place feet on the ball • Dip your arms, bending them to a 90 degree angle • Straighten up • Do 10-15 reps

9. Hamstring Curl(Lower Body) • Lie flat on the floor • Place feet on stability ball • Keeping abs tight, roll ball forward and back • Use your hamstring muscles to pull the ball in and out • Keep hips high off ground • Do 10-15 reps

10. Ball Plank (Core) • Place forearms on the ball • Feet extended out and legs straight • Hold “plank” position for 45-60 seconds • Do 3 sets • Staying as firm as possible

11. Frog Jump(Cardio) • Stand behind a stability ball on floor, legs slightly wider than hip-width apart, toes turned out. • Squat all the way down, bending knees deeper than 90 degrees, and place hands on either side of ball. • Press elbows into insides of thighs to deepen the stretch. • Pushing off with your legs and glutes, jump as high as you can, pointing toes and straightening your legs while lifting ball overhead, arms extended. • Repeat 5 to 8 times.

12. Standing Side Splits(flexibility) • Stand with feet together about a foot behind a stability ball. • Bend from the hips, placing hands on ball. • Keeping torso extended and abs and glutes tight, raise left leg behind you until it's parallel to the floor. • Keep your foot flexed and your inner thigh facing the floor. • Rotate your torso to the left and extend left arm overhead. • Turn head to gaze at left hand. • Hold for 3 counts. • Lower and return to starting position. • Repeat on opposite leg.

13. Weight Press(upper body) • Lie on your back with your heels on the exercise ball. • Hold lightweight dumbbells just above your chest with your palms facing forward. • Press the weights straight up over your shoulders as you exhale. • Hold the position for three counts, then lower the weights. • In the beginning, do this move three times, gradually working your way up to 12 reps. (Once you've mastered 12, hold this position for one minute, then repeat the set.

14. Overhead squat with ball(lower body) • Grab an exercise ball and stand with your legs hip-width apart. • Raise the ball over your head, your arms extended and close to your ears. • Now squat down, keeping the weight in your heels and your arms extended. • Hold the squat for one count, then come back up. • Keep your arms lifted as you do 12 to 15 squats

15. Plank Pike Up(Core) • Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders. • Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. (Your body should be in an inverted "V" shape.) • Hold here for 1 count and then roll back to the start. • Do 10-12 reps. Be sure to pull your abs in and keep your head even with your spine as you move in and out of the "V".

16. Ball Mountain Climbers(cardio) • Place forearms on ball • Hold Plank Position • Bring knees to ball • Alternate left and right as quickly as possible • Do 30 reps total

17. Forward Bend(Flexibility) • Stand Holding ball • Lean Forward and set ball on floor • Keeping legs straight, roll ball forward and back • You should feel the stretch in the back of your legs. • Roll ball forward and back 10 times