Exercise		Manual-Notes (if any)
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: This begins your workout, be sure youved warmed up at least 5 min on the tread mill.	Sets Reps Weight/ Resistance 1 20
Figure 8 Start Position: Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat. Trainer's comments: If you don't have a medicine ball use a dumb bell. Each side is one count.	Sets Reps Weight/ Resistance 1 10
Barbell Pullover 1) Lie back on flat bench with feet flat on ground. 2) Place barbell overhead like a chest press. 3) Start position: Extend elbows and raise barbell even with the eye-line. 4) With elbows slightly bent, lower barbell back even to slightly below head level. 5) Return to start position. 6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back. Trainer's comments: Instead of the bench we will be lying on the ground using our dumb bells.	Sets Reps Weight/ Resistance 1 10
Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position. Trainer's comments:	Sets Reps Weight/ Resistance 1 10
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 1 10
Chair Sit 1. Start by standing in front of a chair or box. 2. Proceed to sit back with your hips as if you are going to sit in the chair. 3. Stay in control during the movement and go at your own pace. 4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side. 5. Repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 10
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. Trainer's comments: (Butt Kicks)15 on each side.	Sets Reps Weight/ Resistance 1 10
Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. Trainer's comments: Remember ro do 10 on each side.	Sets Reps Weight/ Resistance 1 10
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 1 10
Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments: We'll hold this for 20 seconds. This ends your circuit. Now go back to the beginning and repeat it once more! :-)	Sets Reps Weight/ Resistance 1