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The Only 12 Exercises You Need To Get In Shape

posted in Health & Fitness
05/01/2015
  • Format A.
    30 seconds on, 10 seconds off; you’ll need 3 exercise moves total.
    Movement 1: 30 seconds
    REST: 10 seconds
    Movement 2: 30 seconds
    REST: 10 seconds
    Movement 3: 30 seconds
    Complete the circuit 10 times.

  • Format B.
    You’ll need 4 exercise moves total for this type, and you break them apart into 2 moves for PART A MINI-CIRCUIT and PART B MINI-CIRCUIT. Then you do 10 reps of each move in a mini-circuit, repeat the mini-circuit 8 times. Rest, and move on to the next mini-circuit. It looks like this:
    PART A MINI-CIRCUIT
    Movement 1: 10 reps
    Movement 2: 10 reps
    Repeat PART A x 8
    Rest 2 minutes
    PART B MINI-CIRCUIT
    Movement 3: 10 reps
    Movement 4: 10 reps
    Repeat PART B x 8

  • Format C.
    Do each round of moves starting on the minute for 4 minutes; you’ll need 4 exercise moves total.
    Start the clock: do 10 reps of movement 1
    When you’re done with your 10 reps, do jumping jacks until minute 1
    Starting at minute 1: 10 reps of movement 2
    When you’re done with your 10 reps, do jumping jacks until minute 2
    Starting at minute 2: 10 reps of movement 3
    When you’re done with your 10 reps, do jumping jacks until minute 3
    Starting at minute 3: 10 reps of movement 4
    Rest.
    Repeat x 5

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