Ok so we've had a lot of high intensity HIT style circuits coming at you, but this week, we are going to slow it down with some targeted isometric circuits that would work great as a combined (or in betweener) for one or two of the previous Saturday Circuits. This week, you will see a killer ab endurance circuit to pop into your rest time between a regular circuit and a deadly glute circuit. You can alternate these as in betweeners; i.e. standard HIT circuit, ab circuit, standard HIT circuit, glute circuit, standard HIT circuit - as many times as you can survive!!
As an endurance circuit, this means NO REST in between exercises... you will go from one directly into the other without dropping your head/crunch or dropping your hips/glute work until you've completed the grouping. YIKES! I recommend reading through the entire workout before getting started to make sure you're able to go from one exercise to the next as seamlessly as possible. Per usual, be sure to warm up before beginning your workout.
Reverse Crunch, into Straight Leg Bicycles, into Scissor Kicks - 40 Seconds, 30 Seconds, 20 Seconds, 10 seconds rest between each group
For your Reverse Crunch - laying on your back with your hands at your sides, palms down, bend your knees to bring your feet as close to your glutes as you can. Begin to squeeze those lower abs to lift your legs, glutes and hips off of the ground, lower back down with control to tap your heels on the ground and go back into the next crunch.
For your Straight Leg Bicycles - Much like the traditional Bicycle crunch, place your hands behind your head by your ears. With legs out long, but not touching the ground, lift your left leg up and bring your right elbow to meet your left knee, lower your left leg (again keeping your legs OFF of the ground) then raise up your right leg and bring your left elbow to meet it, repeat till your time is up!
For your Scissor kicks - We've done this one before, but as a refresher, laying on your back with your hands by your sides palms facing down, lift your shoulder blades off the ground and hover your hands and feet off of the ground. Begin to lightly kick your feet as if you were swimming!
Hip Raises, into One Legged Hip Raises, into One Legged Hip Raise Cross Crunches
For your Hip Raises - On your back with your heels as close to your glutes as possible, begin to raise and lower your hips with control without ever fully lowering your hips to the ground. At the top of the movement be sure to really think about contracting those glutes. Squeeze your inner thighs together throughout.
For your One Legged Hip Raises - Without lowering to the ground, lift one knee up to a 90 degree angle and continue to alternate legs. Focus on keeping your hips level and maintaining control in your core and glutes.
For your One Legged Hip Raise Cross Crunches - Bring your hands from your sides to behind your head by your ears. Alternating each time, keep your hips up (as you have been) and raise up one knee to about a 90 degree angle. At the same time, raise your opposite elbow up to meet your knee, lower your foot to the ground and repeat on the other side!
If you're anything like me, your glutes and abs are screaming at you after combining these focused circuits with another two-three of our previous Saturday Circuits. Be sure to stretch it out and recover with lots of hydration!