Thursday Circuit!!

Sometimes I wonder if I really am in good shape.  After these circuits I'm usually sweating ballz, dead on my feet, and petrified my legs will give out if I take another step!!  The intensity can get overwhelming, stay strong and don't cheat yourself!! Go 110% at all times, and good luck!

For the warmup, set the treadmill to a 3.0 incline, speed to 8.5.
Sprint for 60 seconds, stand on the sides for 15 seconds. 
Repeat 8 times.  And be careful.  No one wants to get hurt in a freak treadmill accident.  That would be embarrassing.  


15 kettlebell swings (25)
30 calf raises
25 plies while holding 2 (5)lb weights
30 mountain climbers
10 jump squats (make sure to touch the floor with your fingertips!!)
30 calf raises
20 switch-jump lunges


60 second rest


20 inverted bridges* 
20 pushups
12 chest flys (15)
12 chest presses (15)
20 tricep dips
20 pushups
20 bicep curls


60 second rest


10 crunches, 20 bicycles, 10 toe crunches, 10 reverse crunches, 10 toes, 20 bicycles, 10 crunches
30 second reverse plank
10 crunches, 20 bicycles, 10 toe crunches, 10 reverse crunches, 10 toes, 20 bicycles, 10 crunches
30 russian twists

60 second rest


REPEAT once (except the warmup)


*Inverted Bridge
Lie on your back with your butt near the wall, your arms at your sides, and your knees bent with your feet up flat on the wall.  Firmly plant your feet on that wall and raise your butt, lower, and mid-back off the floor, keeping your shoulder blades on the ground.  Keep your rear end squeezed the whole time, and suck in your stomach the whole time as well.  Form a straight line through your body and with control, lower yourself back down 90% of the way (don't go all the way down).  Repeat.  If you want to make it more of a challenge, cross one leg over the opposite knee.