puma fitness.

welcome to the #pumafitness total body circuit workout! this will hit your abs, shoulders, legs, chest, arms, and glutes. it will also work on your flexibility, strength, and endurance. what more could you ask for?! you will need a little bit of equipment for two of the moves. pick a weight that is challenging for you to complete 15 reps, but not impossible. the weight can be a kettlebell, a set of dumbbells, a barbell, or even a sandbag.

the first move is a plank, which you will hold for as long as possible. you will then complete 15 reps of the remaining 10 moves one after the other. rest for a few minutes (if needed) and complete the circuit 3-4 times. if you can complete multiple rounds without resting, go for it! keep that heart rate up!

click the hyperlinks to view youtube video demos of each move.

P is for plank. hold this for as long as possible. if you want to take it up a notch, try these!

U is for upright row. you will need a weight for this move. choose one that challenges you.

M is for mountain climbers. complete a rep on the left and a rep on the right to equal one full rep.

A is for ab jacks. keep your butt down!

F is for front squats. you will need a weight for this move. choose one that challenges you.

I is for inch worms. these really get your hamstrings! go slow and focus on the full range of motion for the most benefit.

T is for triceps dips. see progressive options in the video.

N is for narrow push-ups. you can do these strict from toes or knees or you can snake them.

E is for elbows to knees. complete a rep on the left and a rep on the right to equal one full rep.

S is for squats. these are bodyweight. try to get to below parallel.

S is for sit-ups. if you want more of a challenge, try weighted sit-ups.

have fun!

xo. janetha g.