Exercise		Manual-Notes (if any)
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments: This begins your circuit!	Sets Reps Weight/ Resistance Tempo Time 1 10        Actual Done 1
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: Remember: This is our push up combo. We do 5 diamond, 5 hands inverted for shoulders, 5 hands by our sides and elbows tucked in for triceps and 5 wide!	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Bent Over Raise (palms down) 1. Start position: Hold weight plates in each hand with palms facing down and let arms straight down (perpendicular to floor). 2. With elbows slightly bent and facing the ceiling, raise plates to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. Remember to keep head in a neutral position Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Alternate or switch to other leg after prescribed reps. 5) Remember to keep head back, and hips squared and in a neutral position throughout movement. Trainer's comments: Remember: Keep one leg on bench (couch) or similar structure to increase intensity! 10 on each leg!	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg. Trainer's comments: Remember: To take it up a notch we'll raise the hand opposite to the leg. This ends your circuit. Now repeat it 2 more times!	Sets Reps Weight/ Resistance Tempo Time 1       30 Sec