Live the Red Mountain Way

Healthy & Happy  

3-2-1 Exercise Circuit

Developed by Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer

 


 

How it Works

For this circuit, you will be completing 3 minutes of strength exercises followed by 2 minutes of cardio, then 1 minute of abdominal exercises. Allow yourself :30 of rest between each timed workout.

 

:45 SQUATS

:45 WALKING LUNGES

:30 REST

: :45 SQUATS

:45 WALKING LUNGES

:30 REST

:30 SPEED SKATES

:30 HIGH KNEES

:30 REST

:30 SPEED SKATES

:30 HIGH KNEES

:30 REST

:30 CRUNCHES

:30 BICYCLE CRUNCHES

 


 

How To: Squats

 

Stand tall, with your legs shoulder-width apart.
Bend your legs at the knee until you are in a
seated position. Return to the original standing
position

 


 

How To: Walking Lunges

 

Take a big step forward, lowering until both your
knees are bent at 90°. Push off of your back foot,
bring it forwards, and step straight into another
forward lunge

 


 

How To: Speed Skates

 

Stand tall & take a large step out to the right.
Simultaneously, sweep your left leg behind you
while bringing your left arm across your body.
Then, step to the left, bringing your right leg
behind you and your right arm across your body.

 


 

How To: High Knees

 

Run or march in place, bringing your knees up to
waist-level.

*speed will be dependent on your cardio fitness level.

 


 

How To: Crunches

 

Lay down with your back on the floor, legs
straight. Raise your shoulder blades off the
ground. Slowly lower your body back to the
ground

 


 

How To: Bicycle Crunches

 

Lay down with your back on the floor and knees
bent. Place your hands lightly on the sides of
your head. Bring your torso up off of the floor as
you straighten one leg out and bend the other
towards you. Turn your upper body towards the
bent leg. Return to center and mirror on the
other side.

 


 

*Always consult with your RM Medical Provider prior to beginning a workout regimen. RM3® patients are advised to limit their fitness level to 30 minutes of low-intensity exercise per day.