Okay, so you stuffed yourself with hot dogs, hamburgers and cotton candy yesterday and your feeling pretty bad about it.  Well today I’ve got you covered, It’s my Post Canada Day Combination Circuit.

Here’s the deal:  There are four exercises below that are in a specific order.  You will have to perform each exercise for 30 seconds.  Depending on your fitness level you can either take a 20 second break or a 10 second break in between exercises to catch your breath.  Oh, and we’re also aiming for 3 sets in total.

 

EXERCISE # 1  SQUAT

 

 

 

 

 

 

 

• Stand with your back straight, head up and pelvis stabilized.
• Bend your knees and squat down until your thighs are parralell to the ground.
• Stick your bum out and place most of your weight on your heels.
• You can have your hands out in front of you to help balance yourself.

 

EXERCISE # 2 BICEP CURLS

• Stand with your feet a shoulders width apart, head up back straight and pelvis stabalized.
• Grab your weights in an underhand grip and have your elbows right beside your ribs.
• Using your bicep muscle, lift the weight upwards until it is at your chest level .
• Be sure to breath out as you lift the weight up and make sure you slowly bring the weight down to it’s starting position.

 

 

EXERCISE # 3 PLIE LUNGES

 

 

 

 

 

 

 

• Stand with your feet a shoulders width apart with your hands on your hips.
• With one leg, step in behind yourself and bring your knee towards the ground (don’t make it touch the ground).
• Use your legs to push yourself back up to your starting position and then repeat using the opposite leg.
• Make sure you keep your back totally straight throughout the whole exercise. 

 

EXERCISE # 4 PUSH UPS

• Position yourself on the palms of your hands and balls of your feet.
• Make sure your hands are directly under your shoulders.
• Keep your back straight and have your head looking forwards.
• Bend your elbows and bring your chest down to the ground.  (Go as low as your comfortable).
• Breathe out as you push yourself back up.

 

 

If you have any questions just leave a comment and I’ll be sure to answer it.

Enjoy!

 

Medical Disclaimer:

This publication is not intended for use as a source of medical advice.  You should obtain medical advice from your private healthcare practitioner.  before beginning any exercise or dietary program, consult your physician to ensure that you are in proper health and that this or any exercise or lifestyle change program will not put you at risk.  The author is not responsible or liable for any harm or injuries that may occur from this program or exercises described herein.  The purpose of this post is to help healthy people attain their fitness goals by educating them in proper exercise prescription, nutrition and guidelines.