Circuit One: Simple OptionSquat, ho

Circuit One: Simple Option

Squat, holding dumbbells. Prog-ression: Use heavier resistance. Regression: Use no weights.
Incline push-up, hands on step. Progression: Use lower step for more challenge. Regression: Do push-up from knees.
Quadruped row, alternating sides. Progression: Bring knees closer together for narrower base of support. Regression: Use wider knee position.
Alternating front lunge, holding dumbbells. Progression: Increase range of motion. Regression: Decrease range of motion.

Circuit Two: 
Balance Challenge

Squat, holding dumbbells. Rise to toes while standing. Progression: Squat while holding weights overhead. Regression: Use no weights.
Incline push-up, hands on step, with alternating hip extension (lift one leg with each repetition). Progression: Use lower step for more challenge. Regression: Do push-up without hip extension or with knees on floor.
Plank row, hands on weights (alternating row from plank position). Progression: Bring feet closer together for narrower base of support. Regression: Use wider foot position or move to quadruped.
Alternating front lunge with knee balance, holding dumbbells. Do two lunges right, lifting R knee to single-leg stance in between; repeat left. Progression: Add resistance. Regression: Tap foot on floor instead of balancing between reps.
Circuit Three: Increase Range of Motion/Add Power

Squat, holding one weight. Swing weight overhead on standing. Progression: Add toe raise. Regression: Use no weights.
Incline push-up, hands on step, with plyometric push at top. Progression: Increase tempo. Regression: Eliminate power or reduce tempo.
Plank row, hands on dumbbells, alternating sides, with frog hop in between (hop feet forward to end in deep squat, feet outside hands, and hop back to plank). Progression: Add two frog hops between rows. Regression: Eliminate frog hop.
Alternating front lunge, with plyometric lunge switch in between (step R foot forward to lunge, then hop to switch feet twice, step back to start position, then repeat L). Progression: Increase tempo. Regression: Eliminate plyometric lunge switch.
Circuit Four: 
Add Movement and Planes

Squat, holding one dumbbell. Circle weight overhead in frontal plane, alternating direction with each rep. Progression: Increase tempo. Regression: Use no weight.
Incline push-up, hands on step, with side plank after each push-up, alternating sides. Progression: use narrower foot position. Regression: use wider foot position.
Plank row, hands on dumbbells, with rotation, alternating sides. Progression: Bring feet closer together for narrower base of support. Regression: Use wider foot position.
Alternating front lunge, holding one dumbbell, with chop. Progression: Increase range of motion. Regression: Decrease range of motion.
Repeat the entire 24-minute sequence.

Cool-Down (5 minutes)
Hold each of the following stretches for 30 seconds each:

standing quadruped (switch sides)
standing pigeon, crossing R ankle over L thigh in semi-squat (repeat L)
standing forward fold (hamstrings)
chest expansion
side bend with arms overhead (alternate)
overhead triceps stretch (alternate).

ผลลัพธ์ (อังกฤษ) 2:

Circuit One: Simple Option Squat, holding dumbbells. Prog-ression: Use heavier resistance. Regression: Use no Weights. Incline Push-up, Hands on Step. Progression: Use lower step for more challenge. Regression: Do Push-up from knees. Quadruped Row, Alternating sides. Progression: Bring knees closer together for narrower base of support. Regression: Use wider knee position. Alternating Lunge Front, holding dumbbells. Progression: Increase range of motion. Regression: Decrease Range of Motion. Circuit Two: Balance Challenge Squat, holding dumbbells. Rise to toes while standing. Progression: Squat while holding weights overhead. Regression: Use no Weights. Incline Push-up, Step Hands on, with Alternating Hip Extension (Leg lift one with each repetition). Progression: Use lower step for more challenge. Regression: Do Push-up Hip Extension Without or with knees on floor. Plank Row, Hands on Weights (Alternating Row from plank position). Progression: Bring feet closer together for narrower base of support. Regression: Use wider Foot position or Move to Quadruped. Alternating Lunge Front knee with balance, holding dumbbells. Do two lunges right, lifting R knee to single-leg stance in between; repeat left. Progression: Add resistance. Regression: Tap Foot on floor instead of balancing between reps. Circuit Three: Increase Range of Motion / Add Power Squat, holding one weight. Swing weight overhead on standing. Progression: Add toe raise. Regression: Use no Weights. Incline Push-up, Step Hands on, with plyometric Push at top. Progression: Increase tempo. Regression: Eliminate or Reduce Power tempo. Plank Row, Hands on dumbbells, Alternating sides, with Frog Hop in between (Forward to End Hop feet in Deep squat, feet Outside Hands, and Hop back to plank). Progression: Add two frog hops between rows. Regression: Eliminate Frog Hop. Alternating Front Lunge, Lunge with plyometric Switch in between (R Foot Step Forward Lunge to, then to Switch feet twice Hop, Step back to Start position, then Repeat L). Progression: Increase tempo. Regression: Eliminate plyometric Lunge Switch. Circuit Four: Add Movement and Planes Squat, Dumbbell holding one. Circle weight overhead in frontal plane, alternating direction with each rep. Progression: Increase tempo. Regression: Use no weight. Incline Push-up, Step Hands on, after each plank with Side Push-up, Alternating sides. Progression: use narrower foot position. Regression: Foot wider use position. Plank Row, Hands on dumbbells, with Rotation, Alternating sides. Progression: Bring feet closer together for narrower base of support. Regression: Use Foot wider position. Alternating Lunge Front, holding one Dumbbell, with Chop. Progression: Increase range of motion. Regression: Decrease Range of Motion. Repeat the entire 24-minute Sequence. Cool-Down (5 minutes) Hold each of the following stretches for 30 seconds each: standing Quadruped (Switch sides) standing Pigeon, Crossing R ankle over L thigh in semi. -squat (Repeat L) standing Forward Fold (hamstrings) Chest Expansion Side Bend with overhead Arms (alternate) overhead triceps stretch (alternate).

ผลลัพธ์ (อังกฤษ) 3:

Circuit One: Simple Option.Squat holding, dumbbells. Prog-ression: Use heavier resistance. Regression: Use no weights.Incline push-up hands on, step. Progression: Use lower step for more challenge. Regression: Do push-up from knees.Quadruped, row alternating sides. Progression: Bring knees closer together for narrower base of support. Regression: Use. Wider knee position.Alternating, front lunge holding dumbbells. Progression: Increase range of motion. Regression: Decrease range of motion.Circuit Two: true Balance Challenge.Squat holding, dumbbells. Rise to toes while standing. Progression: Squat while holding weights overhead. Regression: Use. No weights.Incline push-up hands on, step with alternating, hip extension (lift one leg with each repetition). Progression: Use lower. Step for more challenge. Regression: Do push-up without hip extension or with knees on floor.Plank row hands on, weights (alternating row from plank position). Progression: Bring feet closer together for narrower. Base of support. Regression: Use wider foot position or move to quadruped.Alternating front lunge with, knee balance holding dumbbells. Do two lunges right lifting R, knee to single-leg stance. In between; repeat left. Progression: Add resistance. Regression: Tap foot on floor instead of balancing between reps.Circuit Three: Increase Range of Motion / Add Power.Squat holding one, weight. Swing weight overhead on standing. Progression: Add toe raise. Regression: Use no weights.Incline push-up hands on, step with plyometric, push at top. Progression: Increase tempo. Regression: Eliminate power or. Reduce tempo.Plank row hands dumbbells, on, sides alternating, frog with hop in between (hop feet forward to end in, deep squat feet. Outside hands and hop, back to plank). Progression: Add two frog hops between rows. Regression: Eliminate frog hop.Alternating, front lunge with plyometric lunge switch in between (step R foot forward to lunge then hop, to switch feet. Twice step back, to, start position then repeat L). Progression: Increase tempo. Regression: Eliminate plyometric lunge. Switch.Circuit Four: true Add Movement and Planes.Squat holding one, dumbbell. Circle weight overhead in frontal plane alternating direction, with each rep. Progression:? Increase tempo. Regression: Use no weight.Incline push-up hands step with, on, side plank after, each push-up alternating sides. Progression: use narrower foot, position. Regression: use wider foot position.Plank row hands dumbbells, on, rotation alternating with, sides. Progression: Bring feet closer together for narrower base. Of support. Regression: Use wider foot position.Alternating front lunge holding dumbbell with, one, chop. Progression: Increase range of motion. Regression: Decrease range. Of motion.Repeat the entire 24-minute sequence.Cool-Down (5 minutes).Hold each of the following stretches for 30 seconds each:Standing quadruped (switch sides).Standing pigeon crossing R, ankle over L thigh in semi-squat (repeat L).Standing forward fold (hamstrings).Chest expansion.Side bend with arms overhead (alternate).Overhead triceps stretch (alternate).