Name: Playbook - Camilla Akerberg - W1/D2 Circuit session
Uploaded: 2021-09-09T16:06:03.924Z
Duration: 45 min
Description: W1/D2 Circuit session

The workout was great, it pushes me beyond my regular workout. Love it.

Jennifer

It was challenging, but I can definitely feel my body working out and toning!

Katya

your workouts are killer !! havent been this sore in a long time HAHA

Megan

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

Circuit training day! Complete this circuit 3-4 rounds. 10 second break between exercises.

- Lunges with twists (plate) 15 reps
- Single arm bent over row (bench) 15 reps/side
- Kettlebell swings 30 reps
- Lateral shoulder raises 15 reps
- Plank 1 minute
- Squat jumps 20 reps
- Leg lifts 30 reps
- Rowing ergometer sprints

- Engage your lat as you pull
- Pause and lower slowly

GYM: Single Arm Bent Over Rows

- Hinge the hips holding a kettlebell with both hands
- Push your hips forward engaging your glutes
- Swing the kettlebell up to shoulder height

GYM: Kettlebell Swings

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Shoulder Raises (Dumbbells)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

ABS: Forearm plank (Bodyweight)

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Squat Jumps (Bodyweight)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

ABS: Leg Lifts (Bodyweight)

- Work for time, distance, or calories
- Increase speed as comfortable

GYM: Rowing Ergometer sprints

Circuit

W1/D2 Circuit session

Asma

It was great!!! I really felt my heart racing and had a great time while training

Amanda

W1/D1 Full body toning

In the first tri-set q exercise is missing

W1/D3 Legs & Abs toning

I love your workouts! Motivate me a lot ❤️❤️

Elisa

It was amazing !!! 🤩 I did 20 step for walking lunges and 15 reps for chest press leg lift

W1/D4 Circuit

I add a triset for biceps, and there is a problem for the second triset, the some exercise are missing

W1/D5 Upper Body & Abs toning

This one was very difficult! But made it 😅

I did conventional deadlift instead of DB Romanian deadlift. I try to challenge myself for each exercise ! It was nice can I ask how to make it longer ? Or is it enough ?

W2/D1 Full body toning

W2/D2 Circuit session

Was good too ! Increased weight ! But I felt quite tired so focus on the sensation of my muscle working, mind muscle connection

W2/D3 Legs & Abs toning

Good ! Can I ask does the sprint bike need to be done 3x30 sec each time ?

W2/D4 Circuit

Made all five day. Yah!! I got this. Thank you.

I added a superset for biceps 
And did 50 reps for bicycle and do plank with hip dip 
A great shoulder burn

W1/D2 Circuit session

Community

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