Delta fitness

Home workout cirquit 3

By: ExorLive Content Publisher 4

Warm up for 10 minutes before starting the program. Perform each exercise for 45 seconds, rest for 20 seconds
and then begin the next exercise. All exercises are performed 3 times. The program is suitable for those who have
been training for quite a while and want to improve your strength endurance.
https://exorlive.com/video/?culture=en-US&ex=8799
1. Burpee with Push-up
Start in standing position. Start the movement by bending
your knees, placing your hands on the floor, and
stretching your legs out behind your body. From push-up
position, move your legs quickly back towards your body.
Jump up from deep knee bent position and clap your
hands above your head with stretched arms.
Reps: 45 sek , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=390
2. Abdominal crunch "clasp knife"
Lie stretched out on your back with your arms by your
sides. Raise your legs straight toward your body while
raising your upper body toward your legs. In the final
position, only your buttocks touch the floor and your
fingers touch your feet.
Reps: 45 sek , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9445
3. Side Plank with Leg Raise
Lie on your side and support yourself by using your
elbow. Flex your abdominals and raise your pelvis from
the surface until your body forms a straight line. Then,
raise your upper leg towards the ceiling and steadily
lower it again. Lastly, slowly lower your pelvis to starting
position.
Reps: 45 sek , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=8168
4. Plank Using Both Legs in Turns
Lie on your elbows and toes. Make sure to keep your
back straight during the entire exercise. Move your leg
out to the side and back again. Change leg and repeat.
Reps: 45 sek , Sets: 3

ExorLive.com 8/9/2019 @ 2:38 PM Page 1 of 2 Show video

Delta fitness
Home workout cirquit 3
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=8818
5. Jumping Lunge 3
Start in split squat position. From this position, jump up
and move your feet, so you land on the floor with the
opposite leg in front of the other. In this exercise, it is
important to keep your upper body straight and that the
strength in the jump moves upwards. Knee stability and
control is important to avoid valgus collapse in your knee.
Reps: 45 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9241
6. Dynamic Mountain Climber
Begin in a push-up position with arms stretched. Keep
abs and back straight while pulling your knee towards
your elbow. Return to starting position. Alternate between
the legs in a dynamic movement. Increase the tempo
according to the desired intensity.
Reps: 45 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=4118
7. Lying single leg-lowering
Lie on your back with a 90° hip and knee angle. Place
your fingers on the inside of the hip bone. Pull your navel
inwards. Breathe out, lower your right foot and stretch
your leg out. Pull your navel in as much as possible.
Breathe in, bending and raising the leg back up to the
starting position. Avoid increasing the bend in the lumbar
region. Do not lower your leg so far that it does not allow
you to keep your lower back on the floor.
Reps: 45 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=720
8. Push ups w/rotation
Stand on your feet and hands with your body straight and
rigid. Lower your body toward the floor and push back
without bending your hips. In the final position, turn your
upper body by putting your weight on one arm and
swinging the other arm sideways up toward the ceiling.
Reps: 45 , Sets: 3

ExorLive.com 8/9/2019 @ 2:38 PM Page 2 of 2 Show video