Women Bodyweight Circuit

Reps: 15 Sets: 3

1. Keep your feet shoulder width apart and toes slightly turned outward. Pull in your abs and keep your eyes forward.
2. Whilst keeping your feet flat on the floor, bend your knees and drop your hips to lower.
3. Pause briefly and explode upwards back to the starting position.

Reps: 10 Sets: 3

1. Lie face down on the floor with your hands slightly wider than shoulder width.
2. With your arms, push down on the floor and raise your body up by extending the arms so that you are in a plank position.
3. Lower your body back down to the floor by bending at the arms and repeat.

Reps: 10 Sets: 3

1. Stand upright and keep the core muscles tight.
2. Take a step forward with one leg and lower your body until your back knee almost touches the floor.
3. Step back with your forward foot so that your feet are together again.
4. Repeat with other leg.

Reps: 10 Sets: 3

1. Get on all fours with your spine straight and contract your core muscles.
2. Extend one of your legs backward and towards the ceiling until your quadricep is parallel with the floor. The sole of your foot should also be facing toward the ceiling.

Reps: 10 Sets: 3

1. Start by sitting down on a bench or chair, place your hands next to your thighs.
2. Walk your feet out in front of you and extend your legs, lift your bottom off the bench/chair and hold yourself with extended arms.
3. Bend at your elbows and lower your body down to where is comfortable on your shoulders.
4. Push up through your palms back to start and repeat