South Pointe Circuit #3

Focus: Core

Exercises
1.

Core

2.

Crunches

3.

Kickbacks

4.

Leg Circles

5.

Leg Crossovers

6.

Leg Raises

7.

Push Ups

8.

Side Crunches

9.

Side Hip Raises

10. Side Lunges

11. Standing hurdles
12. Standing Reverse Hurdles
13. Step-ups
14. Superman
15. Walking Lunges
16. Squats
17. Calf Raises

Crunches (20 Reps)

1. Lie faceup, with your knees bent and your heels on
the floor. Cross your arms over your chest.
2. Curl your body upward, being sure to keep your
lower back on the floow; then return to the starting
position.
3. This constitutes 1 rep.
Kickbacks (12 Reps Each Side)
1. Get on your hands and knees on the
ground. Bring your right knee in
toward your chest.
2. Extend your right leg behind you as
high as you can, then return it to the
starting position.
3. This constitutes 1 rep. Complete the required number of reps, then repeat on the
other side.
4. Advanced Form: When working the right leg for this exercise, hold your left arm
off the ground and extend it in front of you.
Leg Circles (8-12 Reps)
1. Lie faceup with your arms outstretched and your
palms down. Keep your knees extended and your
legs together and as straight as possible.
2. Raise your legs slightly off the ground, and draw a
bigh clockwise or counterclockwise circle with your
feet.
3. One full circle constitutes 1 rep.
4. Advanced Form: Bend your elbows and raise your forearms off the ground while
performing the exercise.
Leg Crossovers (20 Reps)
1. Sit on the ground with your legs outstretched in front of you
and your hands behind you, bracing your upper body.
2. Keeping your legs straight, cross the left leg over the right,
then swing them as wide apart as possible.
3. Bring your legs back together, though this time, cross the
right leg over the left. This constitutes 1 rep.
4. Advanced Form: Raise your hands off the floor and hold them outstretched to
your side while performing the movement.

Leg Raises (15 Reps)

1. Lie face up, with your hands wedged under your
backside and your legs extended.
2. Raise your legs off the floor until they are
perpendicular to the ground, then slowly lower them
again.
3. This constitutes 1 rep.
Push-Up Upper Body (20 Reps)
1. The starting position is facing down with
weight distributed on the hands and feet. The
body is rigid and straight, and the hands are
usually placed approximately shoulder width
apart (the plank position).
2. Lower your body until your chest nears the floor at the bottom of the movement,
and then return up to the starting position. This is one repetition.
Side crunches (15 Reps Each Side)
1. Lie on your left side, keeping your body as straight as
possible.
2. Simultaneously, raise your legs and your shoulders, then
lower both back down to the ground.
3. This constitutes 1 rep. Complete the required number of
reps, then repeat on the other side.
4. Advanced Form: Perform this exercise while lying on a BOSU. Hold your body
in the crunched position for 5 seconds before returning back to the floor.
Side hip raises (10 Reps Each Side)
1. Lie on your right side.
2. Raise your hips in the air to a side plank position, holding
your body in a rigid line while resting on your elbow.
3. Lower your hips down to an inch or two off of the ground,
then raise them back up again.
4. This constitutes 1 rep. Complete the required number of reps,
then repeat on the other side.
5. Advanced Form: Have your feed on a BOSU while
performing this movement.

Side lunge (10 Reps Each Side)

1. Stand with your feet close together, your knees slightly
bent and your back slightly arched.
2. Step out to the left, keeping your right leg straight as your
bend your knee down to a 90-degree angle.
3. Step back up to your starting position and lunge out to the
right, keeping your left leg straight this time as your bend
your right knee.
4. Return to the standing position. This constitutes 1 rep.
5. Advanced Form: Hold a medicine ball or dumbbell close
to your chest as you perform this movement.
Standing Hurdles (10 Reps Each Side)
1. Stand on your left leg and bring your right knee up and out to your
right.
2. Keeping that knee bent, swing it forward, then down and back, drawing
a large counterclockwise circle. The motion should be Out, Up,
Forward, Down, Back.
3. Complete all reps on one leg and then repeat on the other leg.
4. Advanced Form: Stand on either side of a BOSU while performing this
exercise.
Standing Reverse Hurdles (10 Reps Each Side)
1. Stand on your left leg and bring your right knee up and forward.
2. Keeping that knee bent, swing it outward, then down and back,
drawing a large clockwise circle. The motion should be Up and
Forward, Outward, Down.
3. Complete all reps on one leg and then repeat on the other leg.
4. Advanced Form: Stand on either side of a BOSU while
performing this exercise.

Step-Ups
1. Stand with your elbows bent at a 90-degree angle or less, holding your right arm
forward and your left arm back.
2. Scissor your legs, bringing your right leg forward while
keeping your left leg back. Note that your arms work in
opposition to your legs throughout this movement, just as
when you run or walk.
3. Step up forcefully, swinging your left arm forward and your
right knee upward.
4. Reverse to return to the starting position. This constitutes 1
rep. Complete all target reps on 1 side, then continue on
the other side, reversing your arm and leg positions.
5. Advanced Form: Hold a light pair of dumbbells while performing this exercise,
taking care not to compromise your form as you swing them.
Superman (20 reps)
1. Lie face down on an exercise mat with your arms out stretched.
2. Arch your body upward, raising your shoulders and your
legs simultaneously, and then lower back down.
3. This constitutes 1 rep.
4. Advanced Form: Hold a light weight in your outstretched
arms while performing this movement.
Walking Lunge (10 Reps Per Leg)
1. Locate an area at least 30 feet long for this exercise. Keep
your eyes focused on a distant point that is at eye level,
and hold your arms either straight out in front of your body
or raised out to your sides.
2. Take a long step forward, be sure to not let your front knee
go past your toes on that leg.
3. Walk to your goal turnaround point (at least 5 lunges per leg) and return. This
constitutes 1 set.
4. Advanced Form: Hold light weight in each hand while performing this exercise.

Squats and Shoulder Press (just do squats if no weight available) (12 reps)
1. Hold the weights by your shoulders and squat. Remember
to keep your back arched, your pelvis titled backward and
your eyes focused straight ahead or upward. Do not let your
knees bend lower than a 90-degree angle.
2. As you rise, push the weights upward toward the ceiling
bringing them together overhead in an arching motion.
Lower the weights to your shoulders as you squat down to
complete the rep.
3. Advanced Form 1: Alternate sets with a dumbbell in one hand only. This
destabilizes your body laterally, forcing your core to work harder to keep you
from falling over sideways
4. Advanced form 2: Perform this exercise atop either side of a BOSU.

Calf Raises (12 Reps)

1. Stand on the edge of a step or curb. Stand tall with your
abdominals pulled in, the balls of your feet firmly planted on
the step, and your heels hanging over the edge.
2. Raise your heels a few inches above the edge of the step
so that youre on your tiptoes. Hold the position for a
moment, and then lower your heels below the platform,
feeling a stretch in your calf muscles. This constitutes 1 rep.