By Diana Rogers...
Circuit 1 emphasis overall strength, an easy aerobic component (skipping rope), and introduces some of the flexibility and foot dexterity exercises. It should take about 30 minutes to perform. Take it easy the first times you do the circuit - partial lunges are fine if you haven’t done them before. Similarly with the cross kicks - if you can’t kick your hand, don’t worry, just swing the leg in that general direction!
Click on any exercise to read details, notes, or alternatives.
Required apparatus: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional
| Exercise | Duration or reps | Apparatus |
| Skip rope | 3 minutes | jump rope |
| Squats | 10-15 | stretch cord optional |
| Fwd lunge walk, cross kick | 50 yds. | |
| Overhead shoulder press | 10-15 | stretch cord |
| Skip rope | 2 min. | jump rope |
| Push-ups | 10-15 | bench optional |
| Pull-ups or row | 10-15 | high bar or stretch cord |
| Side crossing steps | 2x 50 yds. each direction | |
| Seated leg tucks | 10-15 | |
| Lying back extensions | 10-15 | |
| Skip rope | 2 min. | jump rope |
| Triceps bench dip | 10-15 | bench |
| Curls or chin-ups | 10-15 | high bar or stretch cord |
| Side lunge walk, cross kick | 50 yds. | |
| Calf raises | 10-15 | step |
| Shin raises | 10-15 | step |
©1999-2003 The
Association of PMTS Direct Parallel™ Instructors, a nonprofit corporation.
"Direct Parallel" is a registered trademark of, and "PMTS",
"Primary Movements", "Primary Movements Teaching System",
and the Skier Logo are trademarks of, Harb Ski Systems, Inc., used with
permission by PMTS.org.
