Circuit Exercises

Combine these medicine exercises in twos, threes or fours in a circuit with time intervals (for example, 30 seconds each with 10 seconds rest.) This circuit will build overall body endurance and strength! 

 

Bridge 

 

Form:

• Abs engaged to protect lower back 
• Shoulders relaxed on floor 
• Thighs glued together 

Movement: 

Squeezing glutes, slowly raise hips off of floor and lower back down towards mat.

Modifications - Beginner: 

Try propping ball against a wall to hold it steadier. You can also do one foot at a time.

Modifications - Advanced: 

See second part of video clip - add the leg extension. You can keep hips high for the duration of your interval or lower them after each extension as we did in workshop. 

 

Plank Hold 

Form:

• Shoulders should stay directly above wrists or elbows (if doing low forearm plank) 
• Keep hips level with shoulders - no dropping or lifting of hips

Movement:

Maintain as close to a perfect line from hips to shoulders as possible for whichever time interval you choose. 

Modifications - Beginner: 

Do exercise in bottom (second) video. If more support is needed, keep knees on floor and squeeze abs. 

Modifications - Advanced: 

Do exercise in top (first) video. 

  

Lateral Speed Skaters (Bodyweight or Bosu)

 

Form:

• Interlock hands in front of chest 
• Keep shoulders back and chest up 

Movement: 

Position your foot that is closest to block or Bosu on the top center of it. Quickly move laterally across your elevated surface by bringing the opposite foot to rest in same position. 

Modifications - Beginner: 

Slow your speed and/or practice dynamic squats on the top of the Bosu/block to master balance before progressing to this lateral movement. 

Modifications - Advanced: 

Increase your speed and add squat jumps on either side of the Bosu or block you're using. 

 

Plank Walks (Bodyweight or Bosu) 

 

Form:

• Maintain shoulders above wrists 
• Keep hips level with shoulders at all times (avoid sagging or raising hips)

Movement: 

Walk BOTH hands and feet laterally for a few repetitions before walking back to starting point. 

Modifications - Beginner: 

Try holding a plank on upside down Bosu as we did in Workshop to master correct form. Or try this movement on the floor as shown in video. 

Modifications - Advanced: 

Move faster across the Bosu and/or add a wide push-up on either side.

 

 

 For more exercises check out Workouts blog or follow the Corpão Instagram.

 

 

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Also in Belly, Balls & Walls Workshop