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Title: 30 Minute Swimsuit Circuit Workout View count: 8711 Rating: 5.0 (9 ratings) Description: Begin with 5-10 minutes of a cardio warm-up such as brisk walking or jogging followed by dynamic stretches such as bird dog or cat camel. Circuit Exercise #1 Dumbbell Step-up 8-12 repetitions per leg http://www.acefitness.org/exerciselibrary/28/dumbbell-step-up/ Rest for 30 seconds Back Pedal for 30 seconds Rest again for 30 seconds Circuit Exercise #2 Contralateral Limb Raises 8-12 repetitions on each side http://www.acefitness.org/exerciselibrary/53/contralateral-limb-raises/ Rest for 30 seconds Lateral Shuffle for 30 seconds Rest again for 30 seconds Circuit Exercise #3 Push-up 6-12 repetitions http://www.acefitness.org/exerciselibrary/41/push-up/ Rest for 30 seconds Run in place for 30 seconds Rest again for 30 seconds Circuit Exercise #4 Front Plank Hold for 10-20 seconds http://www.acefitness.org/exerciselibrary/32/front-plank/ Rest for 30 seconds Jumping Jacks for 30 seconds Rest again for 30 seconds Circuit Exercise #5 Dumbbell Front Raise 8-12 repetitions http://www.acefitness.org/exerciselibrary/54/dumbbell-front-raise/ Rest for 30 seconds Butt kicks for 30 seconds Rest again for 30 seconds Circuit Exercise #6 Glute Bridge Hold for 5 seconds, 8-10 repetitions http://www.acefitness.org/exerciselibrary/49/glute-bridge/ Rest for 30 seconds Lateral Shuffle for 30 seconds Rest again for 30 seconds Circuit Exercise #7 Bent-Knee Sit-up / Crunches 8-12 repetitions http://www.acefitness.org/exerciselibrary/52/bent-knee-sit-up-crunches/ Rest for 30 seconds Run in place for 30 seconds Rest again for 30 seconds Once you have completed the circuit be sure to leave time for a cool down that include static stretches such as downward facing dog or cobra. For details of these exercise or others see ACE's exercise library at: http://www.acefitness.org/exerciselibrary/ Tags: workout, exercise, circuit, swimsuit season, dumbbell step-up, push-up, front plank, dumbbell front raise, glute bridge, bent knee push-up, abs, arms, butt, core, belly, fit, fitness, 30 minute workout, personal trainer, personal training, circuit workout, beach body, beach workout, tone, toning, Author: ACEfitness |
