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Total Body Burn

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Circuit 1

  • Arm Circles

    Arm Circles

    01:00
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Push-Ups

    Push-Ups

    00:40
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jump Lunges

    Jump Lunges

    00:40
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.
  • Plank

    Plank

    00:40
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • Burpees

    Burpees

    00:40
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Drop into a squat and plant both hands on the floor just inside your feet.
    3. Jump your feet back into a high plank, keeping your body in one line.
    4. Lower your chest to the floor, then press back up to the plank.
    5. Jump your feet back to your hands and land in a low squat.
    6. Drive through your heels and jump up explosively, reaching your arms overhead.
  • Child's Pose

    Child's Pose

    01:00
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.