Circuit of change tv: Brian Delmonico online workout videos

1
Circuit Training
2
Low Side-Step
Targets Butt, Legs
Stand tall with feet hip-width apart, arms at
sides. Step right foot a stride's length to right
side, then squat down, bending both knees and
raising arms in front of chest. Stand up, moving
left foot toward right foot, hip-distance apart,
and lower arms. Continue side-stepping and
squatting to right for 30 seconds, then side-step
30 seconds to left.
3
Kneeling Row
Targets Back, Shoulders
Hold weight in right hand and kneel on right knee
with left leg in front, left knee bent 90
degrees, foot flat on floor. Lean forward from
hips and extend right arm down, palm facing in
(not shown). Place left hand on top of left
thigh. Draw right elbow up toward ceiling,
keeping arm close to right side. After 30
seconds, switch leg and arm positions and repeat.
4
Static Lunge with a Twist
Targets Butt, Legs, Core
Hold weight vertically in front of chest in both
hands with elbows slightly bent, feet
hip-distance apart. Lunge forward with right leg,
bending right knee 90 degrees (not shown). Remain
in lunge and twist to left. Hold briefly, then
twist to center. Continue for 30 seconds. Switch
sides and repeat.
5
Plank Lift
Targets Core, Legs, Chest
Begin facedown, balancing on elbows and toes with
body in a straight line, abs tight.  Keeping legs
straight, lift hips toward ceiling, forming an
inverted V. Lower to start position. Continue
lifting and lowering hips for 30 seconds, then
hold the straight plank position for 30 seconds.
6
Hand Walks
Targets Chest, Shoulders, Arms, Core
Get into a full push-up position, abs tight,
hands nearly touching. Keeping arms straight but
elbows relaxed, walk right hand 1 to 3 inches to
right, then walk left hand 1 to 3 inches to
left. Bring right hand back to start, then left
hand.
7
Runner's Squat
Targets Butt, Legs, Shoulders
Holding 3- to 5-pound dumbbells, stand tall with
feet hip-width apart. Lift right heel behind you
while bending elbows 90 degrees. Bend left knee
into a squat, raising right arm forward and left
arm back. (To make it easier, touch back toes to
floor.) On the next rep, switch sides, lowering
right leg. Continue alternating legs as if you're
running in slow motion.
8
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