Circuit Training Workout # 51 Kick Asanas

Need: Mat, Medicine Ball, Dumbbells

Twisted Chair Pose Hold Right Side 30s TO Rotating Jump Squats 30s, Repeat other Side TO Alternating Reverse Prayer Twists to Push Ups 1m (reverse prayer twist 3 counts, step to push up, step forward on other side) TO Medicine Ball Press Outs 1m

Atomic Medicine Ball Sit Ups with Reverse Lunge Twist 1m (ball overhead, raise to standing, jump, lunge twist each side) TO Rotating Sit Up Side Crunches 1m (side crunch, roll onto back and do a v-sit up, repeat) TO Standing Split Leg Raises 1m Each Side

Medicine Ball Burpee Toss & Catch Squat 1m TO Alternating Medicine Ball Squat Press Kick 1m TO Six Inch Hold 1m (hold feet 6 inches off floor)

Plank Single Leg Knee Tuck HOLD 30s Each Side TO Typewriter Push Ups 30s (lower, skim to other side then push up, repeat opposite direction) TO Paused Jump Squats 1m (in low squat position, pause hold 5 counts before exploding up into jump)

Down Dog Push Ups with One Bent Knee into Crescent Lung 1m Each Side (in 3-legged
dog with knee bent lower into pike style push up then step into crescent lunge, step back and repeat) TO Dumbbell X-Plosion 1m (lighter weights,pause in squat, explode in X) TO Hammer Curls TO Overhead Press Full Circle 1m (heavy weight, curl, press, rotate with arms raised 360, lower)

Push Ups into Mt. Climbers 1m (5 Push Ups, 5 Climbers) TO Reverse Push Ups 30s TO Wheel Hold 30s (or Single Leg Wheel Hold 15s Each Side) Bounding Leaps 1m (leap off one
foot to other side, hold knee high, repeat other side)

Plyo Side Swinging Planks 1m Each Side (in side plank, swing top leg forward & back with even tempo. Resist the momentum of your leg & maintain a stable torso)TO Low Plyo In -Out Jacks 1m TO Alternating Flexed Foot Leg Lowers 1m (lower leg, heel flexed pause, repeat other side)

Alternating Stepping Alligator Push Ups 1m TO Bounding Leap Hop Backs 1m (leap forward, hop back 3 x, dynamic push up, repeat) TO Standing Dumbbell Rotations 1m

No Rope Jump Rope 1m TO Run Stance Diagonal Presses 1m Each Side (alternate between straight & diagonal press) TO Rapid Overhead Dumbbell Chop Squat 1m

Burpee Dive Bombers 1m TO Wide Leg Medicine Ball Lift Throughs 1m TO Duck Unders 1m

Single-Legged Weighted Hip Lift 1m Each Side TO Medicine Ball Hip Lifts 1m TO 1Handed Medicine Ball Roll Up 30s Each Side TO Medicine Ball Tuck & Pass Around 1m