Before starting your workout, walk actively on the spot for 5 minutes, exaggerating
the movements and moving your arms to warm up your body. Note that each exercise must
be repeated for 60 seconds. Take a 20-second break between each exercise, then take a 2-
minute break at the end of the full circuit. Repeat the eight-exercise circuit two to three times,
then finish your workout with stretching.

Jumping Jacks

Targeted muscles: calves, thighs, abdominals, shoulders and lumbar region.

Standing with your arms at your sides, jump with both legs and arms apart until your hands
touch above your head. Immediately tighten your legs and arms by jumping again to return to
your original position.

Push-up

Targeted muscles: pectoral, triceps, abdominal and shoulder muscles.

Lie on your stomach and place your hands flat, slightly wider apart than the width of your
shoulders. Only your toes and hands are in contact with the floor (do as many repetitions as
possible on your toes, then when it gets too hard, put your knees on the floor). Keep your
body upright, raise it by extending your arms, then lower it by bending your arms.

Burpees

Targeted muscles: whole body

(1) Crouch down and place your hands on the floor in front of you. (2) Place your legs
behind in a push-up position without arching your back. (3) Immediately return to position 1.
(4) Jump as high as possible from the crouching position.

Bicycle

Targeted muscles: abdominal muscles

Lie on your back, hands behind your neck. Join your right elbow to your left knee and return
to your original position. Then join your left elbow to your right knee and return to your
original position. Alternate.

Squat

Targeted muscles: buttocks and thighs

Stand with your back straight, legs shoulder-width apart and arms stretched out in front of
you. Bend your legs, pushing your buttocks back, and stop when your knees form a 90-degree
angle. Return to your original position and squeeze your buttocks when you are standing.

Hip lifts, feet on the ground

Targeted muscles: hamstrings (back of thighs) and buttocks

Lying on your back, place your knees at 90 degrees and keep your feet flat on the floor at
shoulder width. Raise your hips toward the ceiling while pushing your heels into the floor
(keep your feet flat). Contract the gluteal muscles when your hips are raised, control the
descent and release the gluteal muscles when you return to your original position. Repeat.

Pelvic Lift

Targeted muscles: abdominal (lower abdomen)

Lie on your back, legs straight, feet toward the sky and arms at your sides. Lift your lower
back off the ground by contracting your abdominals, then return to your initial position by
controlling your descent.

Board

Targeted muscles: abdominal (deep abdominal muscles)

Lie on your stomach, forearms apart, legs and feet glued together. Lift your body by shifting
your weight over your forearms and toes, then keep your body as straight as possible without
arching your back. Tuck your stomach in as far as possible and tighten your abs. Hold the
position for 1 minute.