WOMEN
IF YOU ARE A BEGINNER
Hand weights: 0–3 pounds
Rest between circuits: 30–45 seconds
Intensity: low-medium
Approximate time per circuit: 3:30–4:30
Approximate time per 3 circuits: 11:00–15:45
IF YOU ARE INTERMEDIATE
Hand weights: 3–5 pounds
Rest between circuits: 15–30 seconds
Intensity: medium
Approximate time per circuit: 3:00–3:30
Approximate time per 3 circuits: 9:45–11:00
IF YOU ARE ADVANCED
Hand weights: 5–7.5 pounds
Rest between circuits: 5–15 seconds
Intensity: medium-high
Approximate time per circuit: 2:30–3:00
Approximate time per 3 circuits: 7:45–9:45
IF YOU ARE AN ATHLETE / PROFESSIONAL PLAYER
Hand weights: 7.5+ pounds
Rest between circuits: none
Intensity: high
Approximate time per circuit: 2:00–2:30
Approximate time per 3 circuits: 6:00–7:30
MEN
IF YOU ARE A BEGINNER
Hand weights: 0–3 pounds
Rest between circuits: 30–45 seconds
Intensity: low-medium
Approximate time per circuit: 3:30–4:30
Approximate time per 3 circuits: 11:00–15:45
IF YOU ARE INTERMEDIATE
Hand weights: 5–7.5 pounds
Rest between circuits: 15–30 seconds
Intensity: medium
Approximate time per circuit: 3:00–3:30
Approximate time per 3 circuits: 9:45–11:00
IF YOU ARE ADVANCED
Hand weights: 7.5–10 pounds
Rest between circuits: 5–15 seconds
Intensity: medium-high
Approximate time per circuit: 2:30–3:00
Approximate time per 3 circuits: 7:45–9:45
IF YOU ARE AN ATHLETE / PROFESSIONAL PLAYER
Hand weights: 10–12+ pounds
Rest between circuits: none
Intensity: high
Approximate time per circuit: 2:00–2:30
Approximate time per 3 circuits: 6:00–7:30
WOMEN and MEN
Follow the directions. Sometimes you’ll start with your right leg and arm, sometimes with your left. All the circuits have been deliberately designed so that both sides of your body are worked out equally.
After two weeks of regular exercising, don’t forget to gradually increase the amount of your hand weights. Never upgrade by more than 2 to 2.5 pounds. For example, if you start with 1-pound weights, your next weight can be 2 to 3 pounds; if you start with 3 pounds, your next weight will be 5 pounds.
It will take you a few days to master each circuit. Aim to reduce the time it takes you to do each circuit from the second week on.
For those who already have a regular cardiovascular routine, I prefer to add these Super Body, Super Brain circuits after you’ve finished your cardio.
Level 1: THE OWL
STEP 1: MIND-SET
Visualize the exercises for thirty seconds before you start, just as a professional athlete would—with concentration, intensity, precision, and proper form. Say, “I am going to do my best. I know I can do it.” Breathe deeply.
STEP 2: ALWAYS STRETCH BEFORE YOU START
Stretching not only loosens you up but sends a signal to your brain that you’re ready to work out.
Standing tall and straight, cross your left foot over your right foot.
With your arms straight, bend at the waist and drop your upper body down to touch your knees, ankles, or toes. If you are already used to stretching, do not bend your knees; if it’s more comfortable, you can bend your knees slightly to avoid locking the joint. You should feel the stretch in the back of your legs.
Hold this position for ten seconds. Then, without uncrossing your feet, raise your arms as high as you comfortably can. Look straight ahead and breathe deeply.
Switch feet, crossing your right foot over your left, and repeat the stretch.
STEP 3: ENERGY BOOSTER: CLAP + BALANCE
You can do this exercise whenever you feel sluggish during the day, too.
From a semi-squat-plié position, with your arms down at your sides, clap between your legs.
Stand up and then raise your heels while simultaneously raising your arms to clap overhead. Don’t forget to smile!
Reps: 10
Every count should be coordinated with a loud voice. You can count from one to ten or shout out positive ideas like “Let’s do it,” “We can do it,” and “Come on.”
Do your clapping with as much speed as possible.
STEP 4: EXERCISE CIRCUITS
1. Opposite Arm and Leg Raise
Stand tall, with your feet close together, arms at your sides.
Raise your right arm above your head while simultaneously bending your left knee up at a ninety-degree angle, foot parallel to the floor.
Repeat on the opposite side. This is one rep.
Reps: 12
This Exercise Is Good for:
Brain: balance, coordination, opposite arm and leg movement, posture alignment
Body: core strength; front thighs, glutes, shoulders
2. Leg Kick with Biceps Curl / Step Back and Forth
Stand tall, with your feet shoulder width apart, arms down at your sides. Cross your left leg slightly behind your right.
Kick your left leg out to the side while simultaneously doing biceps curls with both arms.
Change legs, and repeat on the other side. This is one rep.
Reps: 10
Ideally, these steps should be performed as quickly as possible, without losing the pattern. If you miss a step here and there, you’re going too fast.
This Exercise Is Good for:
Brain: balance, coordination, footwork, speed, timing
Body: core strength; calves, front thighs, glutes, shoulders
3. Semi-Squat Plié with Shoulder Raise
Stand in the semi-squat-plié position, arms down between your knees, palms facing each other.
Standing tall, raise your heels slightly off the floor while simultaneously extending your arms straight out to the sides. This is one rep.
Reps: 8
Be sure to keep your weight shifted back; you do not want to place your body forward over your knees. Your back should remain as straight as possible.
Do not raise your arms higher than your shoulders.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; back, front, and inner thighs; calves, chest, glutes, shoulders
4. Semi-Squat Plié with Biceps Curl
Stand in the semi-squat-plié position, arms down in front of your thighs, palms facing out.
Standing tall, raise your heels slightly off the floor while simultaneously doing a biceps curls with both arms. This is one rep.
Reps: 8
Keep your arms as close in to your sides as possible. Your upper arms will barely move as you flex.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; biceps, front thighs, glutes, shoulders, upper back
5. Semi-Squat Plié with Upper Back Extension
Stand in the squat-plié position, and then bend your arms up at a ninety-degree angle on both sides of your head.
Standing tall, raise your heels slightly off the floor while simultaneously straightening your arms up toward the ceiling. This is one rep.
Reps: 8
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; front thighs, glutes, shoulders, upper back
6. Semi-Squat Plié with Triceps Extension
Stand in the semi-squat-plié position, bending your elbows behind you at a ninety-degree angle, palms facing each other at your sides.
Standing tall, raise your heels slightly off the floor while simultaneously keeping your elbows stable and extending your arms back. This is one rep.
Reps: 8
Keep your back straight at all times. You do not want to swing the weights or pull them too far back; the motion backward should be smooth and should feel comfortable.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment, timing
Body: core strength; front thighs, glutes, shoulders, triceps, upper back
7. Semi-Squat Plié with Cross Jab
Stand in the semi-squat-plié position and then raise your heels slightly off the floor, arms raised to slightly below shoulder height, elbows bent at a ninety-degree angle.
Extend your left arm across and forward to the right while twisting your waist to the left. Do not move your hips.
Repeat with the right arm. This is one rep.
Reps: 10
Make sure you are perfectly balanced, with your heels raised, during the entire exercise.
Do not raise your heels any higher than two inches off the floor or you might lose your balance.
Because most of the movement comes from your oblique abdominal muscles, you do not want to engage your hips at all.
This Exercise Is Good for:
Brain: controlled imbalance, coordination, multitasking movements (lower body is balancing while upper body is moving)
Body: core strength; back, front, and inner thighs; calves, chest, glutes, oblique abdominals, shoulders
8. Eyes Closed—Front Row
In the semi-squat-plié position, raise your heels slightly off the floor and then extend your arms straight out, keeping your hands at waist level and pointing toward the floor. Close your eyes.
Bend your elbows and pull your arms in toward your body in a rowing motion. This is one rep.
Reps: 8
When you pull your arms back, keep your elbows away from your body.
Make sure to keep your eyes closed during the entire exercise.
When your eyes are closed, your brain and body are missing their regular cues and have to work much harder.
This Exercise Is Good for:
Brain: balance, coordination, posture alignment
Body: core strength; back and front thighs, biceps, calves, chest, glutes, middle back, shoulders
9. Opposite Arm and Leg Extension—Floor
Get down on your hands and knees on the floor, hands shoulder width apart, with your back straight.
Simultaneously extend your left arm and your right leg.
Repeat on the other side. This is one rep.
Reps: 5
Do not raise your arm any higher than your shoulders.
Do not raise your leg any higher than your hips.
This Exercise Is Good for:
Brain: balance, coordination, multitasking limb movements, posture alignment
Body: core strength; back and front thighs, glutes, shoulders, upper back
10a. Straight Leg Raise—Floor
Get down on your hands and knees, and then extend your left leg horizontally behind you to below hip height. Point your toes to the floor so that your foot is at a ninety-degree angle to your leg.
Raise your leg straight up no higher than hip height. This is one rep.
Reps: 8
10b. Straight Leg Raise with Push-up—Floor
With your leg still up and extended, bend your upper body down into a half-push-up.
Repeat the entire sequence on your right side.
Reps: 6
When you’re doing the push-up, do not go down farther than a ninety-degree angle with your elbows. You don’t need to do a full push-up.
This Exercise Is Good for:
Brain: balance, coordination, posture alignment, timing
Body: core strength; back thighs, chest, glutes, shoulders, triceps
11. Open-Leg Chest Press—Floor
Lie on your back with your legs up and your feet pointing toward the ceiling, shoulders and upper arms flat on the floor, elbows bent up at a ninety-degree angle, palms facing forward.
Open your legs while simultaneously extending your arms straight up, slightly more than shoulder width apart. This is one rep.
Reps: 8
This Exercise Is Good for:
Brain: coordination, multitasking limb movements, timing
Body: abdominals, chest, front and inner thighs, glutes, shoulders, triceps
12. Bent-Leg Sit-up with Chest Press
Lie on your back with your knees bent at a ninety-degree angle with both legs off the floor, shoulders and upper arms flat on the floor, elbows bent up at a ninety-degree angle, palms facing forward. Keep your head flat on the floor.
Lift your upper body off the floor while simultaneously raising your arms straight up, no more than shoulder width apart. This is one rep.
Reps: 8
Do not look forward. Keep your eyes focused on the ceiling at all times.
If you feel a pull in your neck while lifting your upper body, you are not yet strong enough to raise yourself off the floor. Keep your head on the ground at all times until your core muscles become stronger.
This Exercise Is Good for:
Brain: coordination
Body: abdominals, chest, front and inner thighs, glutes, shoulders, triceps
13. Pelvic Raise with Chest Press
Lie on your back with your knees bent up at a ninety-degree angle, feet flat on the floor, shoulders and upper arms flat on the floor with elbows bent up at a ninety-degree angle, palms facing forward. Keep your head flat on the floor.
Lift your pelvis up as far as is comfortable while simultaneously raising your arms up, no more than shoulder width apart. This is one rep.
Reps: 8
This Exercise Is Good for:
Brain: coordination, multitasking limb movements, timing
Body: abdominals, chest, front and inner thighs, glutes, shoulders, triceps
After you have done all the exercises, you will have finished one complete circuit.
Rest for zero to forty-five seconds, depending on your level, and then repeat the circuit two more times.
At the end of the third set, finish with a quick meditation cooldown. Ideally, you should aim for two to five minutes of meditation, but if you don’t have time, even one minute will be extremely beneficial. Simply close your eyes, breathe deeply, congratulate yourself on the powerful work you have just done, and appreciate your strength and commitment. (Never judge yourself or be hard on yourself if you missed a movement or your circuit took longer than expected.) Then, mentally prepare yourself for the rest of your day.