Name: Playbook - Abby Schon - Total Body Circuit Burner
Uploaded: 2021-10-29T18:30:37.779Z
Duration: 20 min
Description: Total Body Circuit Burner

*5 circuits with 2 moves in each
*8 reps each move 
*repeat 3 rounds

*2 moves 
*8 reps each move 
*repeat 3 rounds

*press weight straight up towards ceiling
*bring down to shoulder height & push weights out laterally (palms facing the ground)

Shoulder press to side push

*side lunge left, return to center and do a shoulder press with both weights, then side lunge right. This is one rep.

Pendulum side lunge with shoulder press

Total body circuit 1

*hinge at hips & keep a flat back with core engaged 
*alternate lead arm

back row (left arm, right arm, lower both)

*curtsy lunge left with from foot facing forward (back leg is not straight back like a normal lunge) 
*stabilize in center and hinge at hips for back row
*repeat curtsy lunge on right side

pendulum curtsy lunge with back row

Total body circuit 2

*complete a push-up and twist into a side plank kicking out the bottom leg 
*drop to knees for lower intensity for push-up 
*also drop to knees for side plank kick out for lower intensity (kick top leg in this version ) 
*alternate sides for 8 reps

Push-up to side plank kick.

*start in bear position with knees 2 inches off ground 
*rotate and kick through alternating directions for 8 reps

Kick throughs

Total body circuit 3

*stand with feet hip width apart
*complete a bicep curl on the way up (palms facing up) then rotate wrist to complete a hammer curl on the way down

Bicep curl up, hammer curl down

*complete a back lunge and when you rise back up, stabilize and complete a bicep curl before going right into a front lunge 
*complete 4 reps on each leg 
*balance in middle position on one foot during bicep curl for more intensity

Pendulum lunge with bicep curl

Total body circuit 4

*keep elbows high to work the back of the arm
*hinge at hips 
*alternate lead arm 
*8 reps total

Tricep kickback (left arm, right arm, lower both)

*feet facing out and step left into a sumo squat (do not stick butt out; pretend you are sitting against a wall) 
*return to center and slightly hinge at hips for a tricep kickback 
*continue into a sumo squat going right 
*this is equal to 1 rep 
*do 8 reps total

Total Body Circuit Burner

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