No equipment needed. No gym required.

The Workout:

-Do each exercise for 45 seconds ON, 15 seconds OFF in a circuit set (back to back without a rest).

-Take 1 minutes rest between circuit sets.

-Complete 2-3 sets

The Exercises:

Jump Squats (modify without jumping)

T-Push Ups (modify on knees)

Bicycles

Dips (off bench or floor)

Ice Skaters or Curtsy Lunges

Sit-ups (modify with crunches)

Tabletop (on all fours, knees hovering ground) Alt. Kickbacks

Plank (modify on knees)

Jumping Jacks (modify with alternating reverse lunges)

Squat Thrusts (modify by doing 1 leg at a time)

Flutter Kicks

Close grip (diamond) Push-ups (modify on knees)

Want to compete next year and don’t know where to start?

Register for  my upcoming 3-Day Virtual Contest Prep Workshop!