Day+2


 * __Day 2 Workout__

Warm up

One Leg Squat (60 seconds)** This is one of the more difficult lower body circuit training exercises - even with just your own bodyweight. Make sure you build gradually up to this one... 1. Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level. 3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to "sit back" so that knees stay over the feet. 4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

10 seconds rest

Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.
 * Diamond Push-Ups (60 seconds)**

10 seconds rest

1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. 3. This should be a continuous motion and be fluid.
 * Burpees (60 seconds)**

10 seconds rest

1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.
 * Bicycle Kicks (60 seconds)**

10 seconds rest

Running on the spot pick your knees up to waist height and pump your arms.
 * High Knees (60 seconds)**

Rest 1 minutes and then repeat the entire circuit 2 more times.