CIRCUIT TRAINING - WORKOUT 3

  

Get back to training with this Home Gym kit. Lost on how to get started? No worries. Damla Yaraman got you covered. This full body circuit program is perfect to perform in the comfort of your own home with these space-saving tools and inspiration.

For variation we have 3 workouts coming up! Circuit 1 | Circuit 2 | This is Circuit 3

GRIP & CUSHION MAT

A high performance mat with excellent grip, density and firmness. Any water or sweat will gradually absorb into the mat to provide the best possible grip and a slip-free surface.

GET A GRIP

 


LET'S GET STARTED!

Try this workout at home or at the gym - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards. Do the exercises after your level but approximately 10-15 times, repeat the circuit 3-4 laps.

 

1. DONKEY KICKS

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Stand on all four, make sure you’re joints are stacked under each other, hands under shoulders and knees under hips. Engage your core, your abs should try hold you in the same position throughout the exercise. Don’t arch your back at the top. Put the mini band around your knees and make sure that the mat and you knee is holding the mini band on the floor. With your other leg press up as high as possible and push upwards. Slightly come down and then repeat.

 

2. SLIDER BACK LUNGE

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Stand up straight squat down on your standing leg in the exact same way as described above in the squat exercise. Except this time your one foot is on the slider. The sliding leg swipes back and fourth while the standing leg is squatting down and coming up by pressing away the floor. Always make sure your knees are in 90 degrees angle.

This exercise can be done with just your body weight.

 

3. SLOW SLIDER MOUNTAIN CLIMBERS

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Stand in the plank position, engage your core, suck your abs in towards your spine and pull one of your knees in to your chest. Come back down to plank position. Alternate. Do slow and controlled movements.

If you don't have any sliders, you can use a pair of socks or to raise the heartbeat you can do it without sliders but pick up the pace.

 

4. MINI BAND CLAM

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Lie down on your side with bent legs. Keep your knees slightly in front of you. Engage your core. Open up the upper knee as much as you can and come back. Repeat. Try to stay completely still with your hips.

 

5. SLIDER PLANK V CRUNCH 

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Stand in the plank position, engage your core, suck your abs in towards your spine and peak your booty up against the ceiling. Come back down to plank position. Do slow and controlled movements.

You can choose to use a gym ball instead of sliders for the same movement.