Name: Playbook - Camilla Akerberg - W3/D2 Circuit session
Uploaded: 2021-09-09T16:06:04.187Z
Duration: 45 min
Description: W3/D2 Circuit session

Jennifer

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 😂❤️

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

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

- Walking lunges 15 reps 
- Plate deadlift to press/ slam balls 15 reps
- Skipping 1 minute
- Upright row 15 reps
- Plank 1 minute
- Squat to press 20 reps
- Bicycle abs 30 reps
- Bike ergometer sprints 3x30

- 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)

- Pull the plate from the ground up to your shoulders
- Press the plate overhead 
- Reverse the movement back down to the ground

GYM: Plate Deadlift to press / Alternative: slam balls

- Skip rope with rope passing under your feet once each jump

Skipping

- Hold a dumbbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbell towards your chin
- Keeping the dumbbell close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the dumbbell back to starting position

Upright rows- shoulders (Dumbbell)

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

ABS: Forearm plank (Bodyweight)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Squat to Press (Dumbbells)

- 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)

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

GYM: Bike Ergometer Sprints

Circuit

W3/D2 Circuit session

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 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

W2/D5 Upper Body & Abs toning

W3/D1 Full body toning

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! 🥵

W3/D2 Circuit session

Community

More workouts from Camilla Akerberg