Kyle’s Active Forth Circuit

Warm up: 5-8 Minutes of light walking around the house or in your garden if possible.
The Circuit: Complete each exercise for 45 seconds with a 15 second rest in between each exercise. Complete the circuit twice. This circuit will last a total of 20 Minutes (including the rests in-between).

Exercise 1: Sit to Stands - Strengthens all leg muscles, Abdominals and lower back

  • Grab a dining chair (not the sofa!).
  • Sit with your feet about shoulder-width apart, toes slightly turned out.
  • Sitting tall with your shoulders back, chest up. Arms loosely crossed in front of your chest.
  • Stand up from the seat pulling your hips through your body, whilst looking forward (not at the floor).
  • Once at the top stand tall, shoulders back and chest up.
  • Bend your knees and push your hips back as you lower down into the chair. Keep your core engaged, chest lifted, and back flat.

Exercise 2: Star Jumps - Strengthens total body of muscles, with focus on the shoulders and trapezius for upper-body

  • Stand with your feet together, core engaged, and hands at sides.
  • Step to the side with your feet wider than hip-width apart, and bring arms up to clap hands overhead.
  • Step your feet back together and bring your arms to your sides to return to starting position.
  • Repeat at a steady pace for 20 seconds.


Exercise 3: Standing Hamstring Curls - Strengthens hamstrings

  • Standing tall with a tight core and flat back as if you were running on the spot. Keep the knees slightly bent at all times.
  • Bring your left foot back and all the way up to the bottom. Return your left foot to the ground and repeat on the other side.
  • Continue this back and forth motion, holding onto a chair or work surface for added support.


Exercise 4: Standing Front-Back Leg Swings - Dynamic movement/ Strengthening of hip joint

  • Stand tall holding onto a chair, wall or stationary object for support.
  • Start by standing on your strong leg, keeping the knees bent at all times.
  • Control and swing one leg as far out to the front and then to the back.
  • Don’t just let gravity pull the leg – actively use the muscles!
  • Switch sides once you have completed repetitions on the first leg.


Exercise 5: High Knees - Strengthens core muscles, all muscles in legs

  • Standing in place, lifting the knees as high as you can. Holding onto a chair, wall or stationary object for support.
  • Try to lift your knees up to hip level but keep the core tight to support your back.
  • Keep your shoulders back and your chest up, with your hips forwards.
  • For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  • Bring the knees towards your hands instead of reaching the hands to the knees!


 Exercise 6: Hip Circles - Strengthens Glutes, Hip Flexors and Abdominal muscles

  • Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.
  • Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular motion. From the right, shift your hips back and to the left.
  • Continue in this circular motion. Stop once to switch directions.


Exercise 7: Front Punch/ Shadow Boxing - Strengthens Core, Triceps, Biceps, Legs, Lower back

  • Stand tall with a tight core. Keep your focus straight ahead.
  • Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  • Begin in a left leg forward stance. Your left foot should be in front. Your right foot should be behind. Throw a left punch by extending your left hand straight out in front of you and immediately retracting.
  • Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.


Exercise 8: Standing Arm Circles - Strengthens Shoulders, Upper Back, Trapezius

  • Standing with a flat back and tight core, raise your arms to the sides.
  • While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
  • After completing one set of 10 seconds forwards, reverse the direction, going counter-clockwise.


Exercise 9: Wall Press Ups - Strengthens Chest, Abdominals, Lower back, Upper back, Triceps, Biceps

  • Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
  • Keeping a tight core, slowly lower your chest towards the wall.
  • Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.


Exercise 10: Wall Sit - Strengthens Glutes, Hip Flexors, Legs, Abs

  • Stand tall against a wall with your head and back touching the wall.
  • Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  • Rest your arms at your sides.
  • Bend your knees and lower into a comfortable squat position.
  • Return to starting position by straightening your knees and standing tall again.


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