Today you will have TWO options: a cardio session to really crank up your heartbeat, OR a weight circuit that works your chest, core, and legs.

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

OPTION ONE      High Intensity Spark-time Cardio

OPTION TWO     Weight Circuit

Rest one minute between each exercise and repeat the entire circuit for 10 times. 

Beginner: Push-ups on knees

1. Begin in plank position on your knees with hands slightly wider than shoulder width.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Advanced: Standard push-ups

1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Beginner: on a yoga mat

1. Lying flat on a yoga mat with legs extended and slightly off the floor.
2. Bring both knees up to your chest slowly.
3. Extend your legs to the starting position.
4. Repeat.

Advanced: on a bench or chair

1. Sitting on a bench or chair with both legs extended and balanced.
2. Bring both knees up to your chest slowly.
3. Extend your legs to the starting position.
4. Repeat.

Beginner: squats with body weight

1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent.
2. Bring your arms to chest height and extended and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
3. Bring your body back to the starting position.
4. Repeat.

Advanced: squats with dumbbells

1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent. Bring the dumbbells up to shoulder height with elbows close to your body.
2. Keep your arms steady and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
3. Bring your body back to the starting position.
4. Repeat.

NOW REPEAT THE CIRCUIT FOR 10 TIMES.

Wow that was a WORKOUT! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!