By Diana Rogers...
Circuit 2 starts to emphasize the legs in the aerobic components, by replacing some of the rope skipping with step-ups. We add a little more leg emphasis to the strength exercises, but still work on the whole body. It should take around 30 min. to perform.
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 |
| Split squats | 10-15 per leg | |
| Fwd lunge walk, side arabesque | 50 yds. | |
| Step-ups | 2 min. | step or low bench |
| Push-ups | 10-15 | |
| Pull-ups or row | 10-15 | high bar or stretch cord |
| Squat/cross kick (stationary) | 10-16 | |
| Side crossing steps | 2x 50 yds. each direction | |
| Overhead shoulder press | 10-15 | stretch cord |
| Crunches | 10-15 | |
| Skip rope | 2 min. | jump rope |
| Lying back extensions | 10-15 | |
| Triceps bench dip | 10-15 | bench |
| Step-ups | 2 min. | step or low bench |
| Rear arabesque walk | 50 yds. | |
| Calf or shin raises (alternate) | 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.
