Posted by Ann Wilt

Welcome back to another Saturday circuit though somehow on Easter Sunday.  While we would normally be spending this day celebrating with our families, and eating lots of Easter candies, we should add a circuit in between rounds of Cadbury Cream Egg eating contests.

This circuit is a little different in that it is best served to do in one whole circuit, rather than doing each exercise 3 times in a row, do the reps for each exercise once and start back at the top for 3 circuits.  As always, be sure to warm up with some light movement or stretching and cool down when you're done! 

Exercise 1 - Forward Sprint with Backpedal - 60 seconds on, 20 seconds rest

While it is rainy today, if you have a long hallway in your house, with as much speed as you can muster, sprint to the end, touch the ground and backpedal back to starting, then explode forward again.  This is a fast twitch muscle exercise that helps with things like reaction times and muscular control.

 

Exercise 2 - 1 Legged Chair pose, alternating legs, 10 reps

Essentially a one legged squat, you will need to ground into your standing foot and move slowly to ensure you keep your balance.  Keep your chest high and think about sitting your seat bones down onto a chair behind you, rather than bending over your knee.  Ideally your knee is never passing the point where you can't see your toes if you look down.  This is a movement that should be done with good form rather than speed or going really deep into the pose, so only go as deep as you feel you have control over!

Exercise 3 - Cross Jacks - 60 Seconds on, 20 seconds rest

Cross jacks are an alternate version of jumping jacks where you alternate crossing your arms and feet in front of you.  Just like a jumping jack you want to keep your eyes up and feet light and continually be moving off of the balls of your feet into the air.

 

Exercise 4 - Inner Thigh Leg Lifts 10 reps, each side

Inner thigh leg lifts are a small, but focused, isometric movement that allows you to really isolate that upper inner thigh that you use to much to keep your balance when riding without stirrups!  Laying on your side, move your upper leg just behind you while keeping your hips stacked on top of one another.  Begin to lift your lower leg as if you were trying to touch your ankle to the ceiling. Focus on a good contraction of the upper inner thigh at the top of the movement before lowering your leg to start over.

 

Exercise 5 - High Skips - 60 seconds on, 20 seconds rest

High Skips can be done in place or in motion like the forward sprint back pedal.  Either way your focus should be keeping your chest up and getting your knee as high as possible, each time.  This helps you contract your core.  Be sure to land softly on the balls of your feet when you jump!

 

Exercise 6 - Side Plank 30 seconds on each side, 10 second rest

Side planks are great for lateral stability and can be difficult to maintain good form so be focused on keeping your hips stacked and trying to create a straight line from your feet to your head rather than letting your hips curve down toward the ground.  If you start to feel like your hips are struggling to float up, you can bend your lower leg and drop that to the ground for a modification.  Good form is essential!

Remember to do a cool down of light stretching and feel free to add this to the last few Saturday Circuits for a doozy of a workout!