How to perform the circuit 

For each exercise, you need to spend only one minute, and then take a break of 60-30 seconds before moving on to the next exercise. You’ll need some hand weights or small filled water bottles. Perform these exercise one to three times a day, depending on the level of energy you have or your free time.

1. Wide Squat with Bicep Curl

• With a weight in each hand, stand with your feet turned out, legs wider than your hips, and palms facing out.
• Bend your knees so that they are in a straight line above your toes.
• Return to the initial standing position, while simultaneously bending the elbows and lifting the forearms.
• Return to the squat position and lower your arms back down.
• Repeat the exercise for a minute, pause for 30-60 seconds, and continue to the next exercise. 

2. Oblique Squeeze

• Start in the squatted position of the first exercise – bent with your knees in a straight line above your toes.
• Spread your arms out and hold the weights with your palms facing up.
• Without shifting your weight from side to side, bend your elbows and bring your arms behind your head. While you do this, try to "squeeze" your ribs. Think as though you’re trying to get your underarm as close to your hip as possible without straining your neck. Your body may tilt slightly to the side, but it is important that you do not lose balance.
• Return to the center, hold your hands out to the sides and do the exercise again, but this time to the other side.
• Repeat the exercise for a minute, pause for 30-60 seconds, and continue to the next exercise.

3. Balance with Shoulder Press

• Stand with legs straight and together, straighten your arms at your sides and bend your elbows 90 degrees upwards, so that your palms face forward.
• Push your hands up and straighten your elbows, and simultaneously bend your right knee.
• Stay with your foot in the air, bend your elbows and keep your shoulders pressed while keeping your balance.
• Do this for half a minute, switch legs, and repeat the exercise for another half-minute.
• Then take a break of 30-60 seconds and proceed to the next exercise.

4. Balance with Triceps

• Hold your right arm straight in the air and hold your left hand to your body. Lift your right foot in the air - you can place your foot on your left knee to keep balance.
• Suck your tummy in and alternate with your hand in front of and behind your head. Do this for 30 seconds.
• Switch legs and arms and repeat the exercise for another 30 seconds.
• Then take a break of 30-60 seconds and proceed to the next exercise.

5. Standing Spine Twist