CIRCUIT WORKOUT WITH TADVA

  

Have you scheduled this week's workouts? This is a perfect cardio circuit workout to do at home that will get your heart pumping and your legs aching!

"I have had problems keeping up my daily training routine during these times - so now I have restarted with new focus on nutrition and exercise, to make sure that I get keep my body healthy." My name is Tadva Yoken and I am the reigning Swedish champion in beach volleyball. This time a year usually means competitions every weekend but of course this summer is not like any other but that means time to try other things!


READY. SET. GO!

This workout requires no tools. Start with a powerwalk as a warm up and find a good place and let's get started! It is a circuit workout with 5 exercises that you do after ecah other, try not to rest too much before you proceed to the next exercise. When you finshed one circuit, rest for 2 minutes and then repeat the circuit 3 more times.

 

1. JUMPING SQUATS

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Jumping squats. Focus on keeping your chest up and gaze forward. Go as low as possible and press away with your legs. Do 10-16 reps x 4 sets.

 

2. JUMPING LUNGES

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Jumping lunges on both legs. Focus on a straight back, chest up and 90 degree angle with your legs. Go down in a lunge, jump up and go back down on the other leg. Make sure to focus on your balance and explosiveness. Do 10-16 reps x 4 sets.

 

3. 180-DEGREE SQUAT JUMP

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Squats with 180-degree jumps. Make sure to hold your chest up, go as low as you can and use your arms to help you through the exercise. Jump 180 degrees and then back again. Do 10-16 reps x 4 sets.

 

4. NARROW TO WIDE SQUAT JUMPS

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Start with a squat with your knees close together, use your arms to get speed and jump up, when you come back down go into a squat with your legs wide apart. Focus on keeping your chest up. Do 10-16 reps x 4 sets.

 

5. BURPEE

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Start standing up. Go down with your arms infront of your feet, go down in a plank position. Jump back with your feet towards your hands. Jump staright up with hands raised over your head. Focus on being explosive through the exercise. Do 10-15 reps x 4 sets.