I had my clients start by walking 1/2 mile to warmup. Then we did the following circuit training routine: 4 stations – 3 exercises per station – 20 reps per repetition.
Station 1:
- Tricep Kickback in Chair Position (5# weights, feet together, bend knees to “sit” as low as you can while performing the kickbacks)
- The Hundreds (Pilates; remember to breathe)
- Single Leg Stretch (Pilates: 20 per leg, 2 pulses on each leg as you pull it into your chest)
Station 2:
- Sit-ups with Weighted Ball (use ball to assist in exercise)
- Toe Touch (reach towards the ceiling, then bend down and touch your toes and repeat)
- Zip-ups with Kettle Bell (remember to keep shoulders down and relaxed; lift weight with arms only)
Station 3:
- Arm Pulses with Pilates Circle (hold circle with hands, arms straight out in front of you as you pulse and hold for 3 seconds 20 times)
- Side Leg Rises (Pilates; lift legs together as you lie on your side; 20 on each side)
- Side Kicks (Pilates; kick leg forward twice, back once, while lying on your side, keeping hips aligned)
Station 4:
- Chair Dips
- Thigh Master
- Bicep Curls using Resistance Band
Cool-Down/Stretch:
- Spine Twist
- Sitting Gluteus Stretch
- Forward Bend
- Neck Stretch
- Arm Circles
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You shold try this. It will kick your butt and there will be no doubt you burned some calories!!