Dumbbell Pushup Row
Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you're back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That's 1 rep. Try to prevent your torso from rotating each time you row the weight.
Pushup-Position Alternating Dumbbell Raise
BETH BISCHOFF
Start in a pushup position, legs extended and feet more than shoulder-width apart, with each hand resting on a dumbbell directly under your shoulders(a). Brace your core, then raise a weight in front of you to shoulder height, keeping your hips parallel to the floor (b). Slowly lower, then repeat on the other side. That's one rep.
Quick Tip
Make it harder by adding a pushup before each rep.
Make it harder by adding a pushup before each rep.
MOVE 2Drop Lunge
BETH BISCHOFF
Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart (a). Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel (b). Press through your right foot to stand, then repeat on the other side. That's one rep.
MOVE 3Knee Strike with Side Kick
BETH BISCHOFF
Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee toward your chest as your rise onto the ball of your left foot (a). Lower your knee and drive your foot to the right, extending into a side kick (b). Return to start; repeat on the other side. That's one rep.
MOVE 4Tuck Jump
BETH BISCHOFF
Position your feet slightly more than shoulder-width apart and bend your knees (a). In one explosive movement, jump as high as you can and bend your knees toward your chest (b). Land softly and pause to reset your stance. That's one rep.
MOVE 1Cross-Over Jumping Jacks
BETH BISCHOFF
Stand with your feet more than hip-width apart and your arms straights out to your sides at shoulder height (A). Simultaneously cross your arms in front of your chest and jump your right leg in front of your left (B). Quickly reverse to return to start. Repeat, crossing your left leg in front of your right.
MOVE 2Glute Bridge March
BETH BISCHOFF
Lie on your back with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (A). Brace your core and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg.
MOVE 3Squat to Stand
BETH BISCHOFF
Stand with your feet shoulder-width apart. Keeping your legs straight, bend over and grab your toes. Without letting go of your toes, bend your knees to lower your body into a squat, raising your chest and shoulders (A). Holding that position, raise your left arm directly overhead (B), followed by your right. Press through your heels to stand (C), then lower your arms.
If you need more of a challenge… During ETC classes, we do metabolic drills (think: burpees, squat jumps, and mountain climbers) in between circuits. "These metabolic drills are short bursts of work that will impact your metabolism post-workout and add to the benefits you get from the circuit exercises," says Lashaun Dale, senior national group fitness creative manager at Equinox. Perform one drill for 30 seconds to one minute—pushing as hard as you possibly can while maintaining good form. Do one or two drills before repeating the circuit below.
Ready for week 2? Start with a 10-15 minute dynamic warm-up (think squats, lunges, inchworm, etc.) or try this warm-up routine. Then, begin the circuit below. Perform each exercise for one minute (or 30 seconds each side if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit. Cool down with five minutes of dynamic stretching or foam rolling.
MOVE 1Push Up to T Plank
JENNIFER WEAVER
Begin in plank position with hands slightly wider than shoulder width and legs extended. Keeping spine neutral, bend elbows and lower body towards floor (A). Press into floor, extend elbows and return to starting position. Next, rotate to the right, stacking shoulders, hips and legs. Keep hips lifted and neck in line with spine (B). Return to plank and repeat.
MOVE 2Renegade Rows to Mountain Climbers
JENNIFER WEAVER
Holding medium to heavy dumbbells, begin in plank position with hands directly under shoulders, keeping wrist neutral. Keep legs extended and open to provide a wider base of support. Keeping spine neutral, pull (row) dumbbell to hip without tilting hips (A). Lower dumbbell to floor, and repeat on other side. Then do 8 mountain climbers, bringing knees to chest(B). Repeat the cycle of 2 rows and 8 mountain climbers for the entire minute.
MOVE 3Dumbbell Push Press
JENNIFER WEAVER
Holding medium to heavy dumbbells at shoulders, stand with feet hip width apart or slightly wider. Lower down into squat, driving hips back and keeping chest lifted (A). Press back up to standing as you press the dumbbells overhead without pausing in the middle. For a balance challenge, lift one knee up (B). Lower dumbbells to shoulders as you return to starting position and repeat with the other leg.
MOVE 4180 Jumps
JENNIFER WEAVER
Stand facing right side of room with feet slightly wider than hips. Squat down, reaching left arm to floor (A). Explode up, and turn all the way to left side of room, reaching right arm to floor (B). Immediately explode up, and turn 180 degrees back to right side. Repeat for 30 seconds, then immediately begin skaters (the next move).
MOVE 5Skaters
JENNIFER WEAVER
Facing front, leap to the right, reaching your left leg behind on a diagonal(A). Rebound and leap to the left, reaching right leg behind (B). Bound side to side for 30 seconds.
MOVE 63-Point Lunge
JENNIFER WEAVER
Begin standing with right foot on Gliding Disc (or towel on smooth floor surface) with arms by your sides. Bend left knee, and slide right foot out to the side until left knee is bent 90 degrees (A). Pull back to starting position, then bend left knee and slide right foot back to rear lunge (B). Pull back to starting position, then bend left knee and slide right foot back on a diagonal to curtsy lunge (C). Pull back to starting position, and repeat all three lunges for 30 seconds. Switch sides, and repeat all on other side.
MOVE 7Plank With Scorpion Rotation
JENNIFER WEAVER
Begin in plank position with hands directly under shoulders and legs extended with feet close together. Pull left knee under body toward right elbow (A), then send the left leg up to the ceiling, pressing into Single Leg Down Dog position. Keeping arms straight and spine long, begin to open left hip and bend left knee (B). Keep hips high and knee lifted while pressing evenly into both hands. Extend leg, and repeat from starting position for 30 seconds. Switch to the other side, and repeat for 30 seconds.
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