Name: Playbook - Ashley Palmer Fitness - Full Body Circuit
Uploaded: 2024-04-01T01:31:44.132Z
Duration: 30 min
Description: Full Body Circuit

Just 30min is all it takes and it's a good one!

Jump on a treadmill or other cardio equipment and warm up for 10min. Add a little resistance and get that HR up.

10-minute INCLINE WALK

- Come into a sumo stand position with your weights in the center of your body
- You should be leaning slightly forward
- Bend your knees to come down to a sumo squat and hold it
- While holding your squat you will do a single row on one side then the next and finish with a double row
- Come back to standing and repeat the movement

Gorilla Squat Rows (SSD =1 rep)

- hold weights up on shoulders
- lunge one leg forward about 1 foot length then back to center
- alternate sides

DB Narrow Lunges

- Hold one dumbbell supinated with elbow tucked in and forearm straight out
- With the other arm doing a hammer curl
- Do one side then the next

Iso Hold Hammer Curl (12 each side)

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- Come down in a quadruped position with your hands below your shoulders and your knees below your hips with your toes on the ground and heels pointing up
- Come into bear crawl position by lifting your knees off the ground
- Alternate extending your arms forward while holding bear crawl position

Bear Crawl Arm Extension

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Full Body Circuit

Full Body

full body strength

HIIT!

I couldn’t finish all of this workout….kicked my butt…It was awesome!

Full Body Circuit

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