Now For The Harder Circuit!

Circuit Two - Intermediate To Advanced

Once you complete circuit one, you need to move onto this circuit. Even as a beginner you should be attempting this part of the workout but the moves are harder so it's best to start with only 10 reps of each exercise. If you regularly train you can complete the 20 as set in the guidelines. Allow two to three minutes of rest between each circuit and complete it 3 times as with circuit one.

Toe Taps: Lying on the mat your back again bring your legs off the ground so your upper leg is at ninety degrees to your body and your arms by your side palms on the ground. When ready you need to keep your knees at right angles and bring your toes towards the ground and gently tap them to the floor and bring them back to the start. Keep the tummy muscles contracted the whole time you complete each toe tap.

Single Leg Standing Raise: This exercise seems relatively simple but requires good balance. Standing with your feet together simply lift one leg up bring the knee into your chest hold and then lower back to the ground but do not put your foot down. Complete 10 times and then change legs. Try not to hold onto anything during this exercise but if you need to place one hand against a wall. To make this harder you can lower and then swing the leg behind you.

Squat With Kick Back: Complete a squat as with circuit one on the previous page but as you come up to the top lean forward from the hip and with one leg push it out behind you pointing your toes away from you. Keep bending until you form a straight line from head to toe hold and then bring back to the start of a squat and repeat. The rear leg should be completely straight with no bend at the knee.

Side Squat: Standing with your feet together this is a variation of the traditional squat to further target the sides of the glute muscles. When ready take a large side step keeping the toes facing forwards and bend at the knee until the leg that hasn't moved is straight. Push off of the bent leg back to the center position and then repeat on the opposite side. Remember not to let the knee go over the toe and that your bottom needs to move towards the floor with your back straight.

See Also: What Are Reps And Sets? An Easy To Follow Guide

This workout can be done anywhere in the home, even during an ad break or while watching your favorite show. All you need is an open space and maybe a mat if you have wooden floors. Be careful to allow yourself enough breaks. Ideally keep them short to get the most out of the workout but don't push yourself too hard that you run the risk of being injured. Always seek medical advice if you are not sure if you should take part. Have fun!