I like this workout because I like the play on the whole degree thing. All you need are four single weights. Place them on the floor at 12, 3, 6, and 9 o’clock. Man I must just be in a number mood today! Lol
Starting out with the 360 degree tricep lifts, place your feet in the center and your head at 12 o-clock in a plank position. Do one tricep lift with your right arm, rotate to 3 o’clock and do another tricep lift. Complete lifts at 6 and 9 o’clock. At 12 switch to the left arm and rotate around the circle doing a tricep lift at each quarter degree.
The 180 degree workout positions you with your head at the center and your feet starting a 12 o-clock. Again at a plank, rotate to 3 o’clock and do five leg lifts with your left leg, then five with your right leg. Rotate down to 6 o’clock and complete leg lifts with each leg and head on back to 3 o’clock. You guessed it two more reps of leg lifts, one on each leg.
You may wondering why I don’t start with this one and go in order as the degree increases. By this time I’m tired and need a break after the 360 and 180 degree sets. Again start at 12 o-clock in a plank position your feet in the center. Do a push up, rotate to 3 o’clock and do another push up, then rotate back up to 12 o’clock.
Complete four sets of each degree workout and you will be tired, but you’re arms, legs, and abs will be thanking you.