Fat Loss Circuit, Sunshine Kicks

Equipment: mat (optional), chair

Warm-up 5 minutes jog/walk, stretch

Fat Loss Circuit
Do each exercise for 1 minute with little rest in between exercises. Repeat circuit 2-3 times with a quick water break before starting Sunshine Kicks, finish with Abs and stretching. For beginners start with 30 seconds each exercise for the Fat Loss Circuit and work up to 1 minute as your fitness improves. Remember to keep good form and to have your core muscles engaged throughout the exercises.

• Body-weight squats
• Pushup-do it on your knees if you have to
• Reverse Lunge-standing with knees slightly bent right leg goes back to the lunge position, lunge down and up, and return to standing. Repeat with opposite leg
• Plank-elbows and toes touch the ground keep body straight like a board, no sagging or high hips!
• Close-grip pushups or tricep pushups-arms are kept closer to body and elbows come in at your sides instead of out like wings.
• Side Plank-1 minute each side
• Mountain Climber-hands and feet touch the ground bringing alternating knees up to chest and back to starting position

Adapted from Craig Ballantynes 7 minute fat loss circuit

Sunshine Kicks
Using a chair or resistance ball to balance with, start with your left leg, knee bent. Put all of your weight on this leg-foot is directly under chest. Your hands are resting on the back of a chair, you are in a bent over fashion, with the weight on the left leg, begin by lifting the right leg as high as you can in the air going straight back. Do not throw or swing the leg!

10 reps straight back with both right and left legs
10 reps out to the side with both right and left legs

Repeat 3-5 times

Adapted from Renee’s Sunshine kicks on turnstep.com

Abs
• Single Crunches x12
• Up for 3 down for 1 x12
• Up for 1 down for 3 x12
• Reach alternating hands under bent knees, 30 reps total 15 each side
• Big circles with legs 12 each direction, hands under bum for support
• Criss-cross legs x12 right leg in front, left leg in front = one, hands under bum for support
• Superman x 30 up and down not resting on the ground
• Hip bridges x 30 toes flexed so only heels touch the ground
• V sits x 20 both legs brought to ceiling while arms and upper body reach up to ceiling simultaneously

Stretch 5 minutes