Runner’s World“I would say start out slow and make sure your form is correct before moving to more advanced versions.”Perform each exercise for 30 seconds with 10 to 20 seconds of rest in between each exercise. Strength training beginners should complete this circuit 2 times through, and those who are more advanced should complete this circuit 3 times through.
Each move is demonstrated by Clayton in the video above so you can master the proper form. No equipment is required, but an exercise mat is recommended.Sit on the mat with both feet in front of you and knees bent. Place your arms out in front of you, lift your feet a few inches off the mat, and rock backward, pressing your lower back into the mat and keeping your knees bent at a 90-degree angle. Don’t let your shoulders touch the mat. Rock forward without letting your feet touch the mat. Repeat.
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