Name: Playbook - Camilla Akerberg - W1/D4 Circuit
Uploaded: 2021-09-09T16:06:03.935Z
Duration: 45 min
Description: W1/D4 Circuit

Jennifer

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

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

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

- Bike ergometer sprints 3x 30 seconds
- Bicycle Abs
- Walking dumbbell lunges 15 reps
- Bike ergometer sprints 3x 30 seconds
- Knee slider crunches 30 reps
- Chest press with leg lifts 12 reps
- Bike ergometer sprints 3x 30 seconds
- Mountain climbers 30 reps
- Arnold shoulder press 12 reps

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

GYM: Bike Ergometer Sprints

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

ABS: Bicycle Abs (Bodyweight)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand back up
- Step forward and repeat

GYM: Walking lunges (Dumbbells)

- With your hands on your legs
- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can while sliding your hands up to your knees

ABS: Knee slide Crunches  (Bodyweight)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level while extending your legs out
- Press dumbbells back up over your chest while bringing your legs back in

GYM: Bench chest press leg lifts

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Mountain Climbers (Bodyweight) - knees to opposite elbow

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Reversing the movement back down with a slow and controlled movement

GYM: Arnold Press

Circuit

W1/D4 Circuit

Asma

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

Katya

Amanda

W1/D1 Full body toning

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

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

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

Megan

W1/D2 Circuit session

In the first tri-set q exercise is missing

W1/D3 Legs & Abs toning

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

W2/D5 Upper Body & Abs toning

W3/D1 Full body toning

Good and challenging but not as something stressfull.
Did 20 lunges steps with 2x 8kg DB 
Abs challenge myself with every exercises ! 
Was hard my legs are congested 😂❤️

W3/D2 Circuit session

W3/D3 Legs & Abs toning

🥵
Did 30sec x3 with assault bike sprint 
My legs are dead !
Did 4 circuit

W3/D4 Circuit

Three weeks in, and seeing some result. Yah. Thank you v

I added 1 superset for biceps, and did 4 circuits for abs

W3/D5 Upper Body & Abs toning

Good ! 
But my legs are so sore I can’t lift heavier than last week.
I did 4 circuit for the abs, 2 which you exercices and then did 20 sit up reach, 30 bicycles and 30sec side plank each side for 2 circuit needed change to be more fun !

W4/D1 Full body toning

I enjoy circuit so much I will add this into my routine

W4/D2 Circuit session

W4/D3 Legs & Abs toning

Did 4 circuits ! 
And did assault bike instead of rowing which was so harder! 🥵

W1/D4 Circuit

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