Today’s workout is full body day!

If you only have 30 minutes do circuit 1-2. If you have more aim to complete circuit 1-3. Always take a break when you need to and stop exercising immediately if you feel faint or unwell.

If you have any questions, email me at Sarah@harmone.ca

Circuit 1

Use an interval app like this ONE. And set up a timer for 12 rounds, with 60 secs of work for each exercise and 10 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total).

Jump Ropes x 60 secs
Tricep Dips x 60 secs
Curl & Press x 60 secs
Squat Shuffles x 60 secs

Jump Ropes

Tricep Dips

Balance off a chair with arms at 90 degree angle, lower slowly and press back up.

Curl & Press

With elbows tight to body, curl weight up and press weight overhead from there with an arched back and keeping shoulders away from ears.

Squat Shuffles

Circuit 2

Repeat all exercises in the order listed below 3 times.

Push Ups x 5
Switch Position Rows x 12
Kneeling Thrusters x 12
Leg Raise x 12

Push ups

From a plank position, keep elbows tight to body and lower to the ground. Modify by bending knees and leaning forward into a push up.

Switch Position Rows

With elbows tight to ribs, row weight back, switch position of hands so knuckles face out and row back from there. Keep switching each time.

Kneeling Thrusters

Kneel down & put weights on shoulders, sit back onto heels and sit up while pressing weight over head, keeping shoulders away from ears.

Leg Lifts

Circuit 3

Use an interval app like this ONE. And set up a timer for 12 rounds, with 45 secs of work for each exercise and 15 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total).