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Workout #1

Hello GhanaGirl Tribe, here's a quick bodyweight circuit you can do at home or the gym. Remember to warm up approx. 4 - 5 minutes (e.g., light jog or dance around to your favourite tune) before you start this workout and cool down and stretch when you're done. What do you need?


-A watch with a second hand or a stopwatch

-A can do spirit!

Optional: Light resistance (e.g., food cans) for bicep curls

Are you ready, okay here we go...

1. High Knees (option step knee) - 20 seconds.

Think about jogging in place except you are bringing your knees up as high and fast as you can. For a low-impact option, take out the jog /jumping action and just bring your knee up one at time.

2. Squat side step - 8 reps per side.

Start in a squat position. To perform your squat stand with your feet about shoulder width apart, engage your core, push your hips back, and bend at your knees. Keep your back straight and head aligned with your spine. Stay in squat position and take two steps to the right, two steps to the left, repeat.

3. Jumping jacks and quick feet - 20 seconds.

Perform 5 jumping jacks and 5 counts of quick feet (i.e., run in place really fast).

4. Push-ups - 10 reps.

Start on the floor place your hands underneath your shoulder, and slightly wider than shoulder width. Keep your core engaged and push yourself up keeping your head aligned with your spine. When doing this exercise think about moving as one unit, keep your body parallel to the floor, and avoid lifting your hips too high or sagging too low.

Note: If you cannot do these on your toes, you can do push-ups from your knees or against the wall. Remember, good form is important so don't rush to do these on your toes if you cannot manage.

5. High knee jumping jacks - 20 seconds.

Perform four high knees followed by one jumping jack. I like to count in my head, "1, 2, 3, 4, jack..." Try to alternate your leading leg.

6. Bicep curls - 10 reps. (Use light resistance or bodyweight)

Start with arms at your side, hold a light weight (e.g. food cans), palms facing away from you. Lift up the weight by flexing at the elbow, squeeze your biceps at the top. Slowly lower the weight back to starting position. You can do bicep curls using your own bodyweight by creating tension in your arms as you bring your hands up towards you, keep that tension as you lower your arms down to starting position.

7. Jump squats - 40 seconds. Yup 40 seconds, let's end off strong!

Start off in a squat position and jump up, hands toward the sky, land in a squat position and repeat.

Perform this circuit 3 - 4 times, give yourself 60 - 90 seconds of rest between sets. For an extra challenge, decrease your rest period between sets or increase the amount of time or reps you do for each exercise by 5 reps / 5 seconds.

I hope you enjoy this workout. Let me know what you think!

GhanaGirl (GG) out.

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