Name: Playbook - Camilla Akerberg - W4/D4 Circuit
Uploaded: 2021-09-09T16:06:04.223Z
Duration: 45 min
Description: W4/D4 Circuit

Jennifer

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

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

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

Rowing ergometer sprints 3x30 sec
Hollow hold to bug abs 10 reps
Wall sit 45 seconds
Rowing ergometer sprints 3x30 sec
Shoulder tap push ups 10 reps
Side plank 30 sec/ side
Rowing ergometer sprints 3x30 sec
Squat to press 20 reps
Squat jumps 20

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

GYM: Rowing Ergometer sprints

- Tuck your knees and your elbows together 
- Extend both your legs and arms out
- Tuck back in

Bug to Hollow hold (Bodyweight)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit (Bodyweight)

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Perform a push up

Shoulder Taps to Push-Ups

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

ABS: Side Plank

- 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)

- 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)

Circuit

W4/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 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

W4/D4 Circuit

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