Name: Playbook - Jey Fitness ⚡️ - Full Body Circuit v1.
Uploaded: 2023-06-29T18:18:34.453Z
Duration: 45 min
Description: Full Body Circuit v1.

Diana

A full body workout that encompasses all muscle groups. 

⚡️Performed as a circuit 
⚡️1min rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️1min rest at end each round
⚡️Grab a timer and get ready to sweat

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Focus on form over weight
⚡️Listen to you body, don’t overextend yourself, and No ego lifting.

**keep the weight the same or increase weight slightly each set**

**10min cardio of your choice - Can be performed in whole before or after your lift**

Muscles worked: chest, triceps, lats, traps, shoulders, biceps, forearms, abs, glutes, quads, hamstrings, calves

⚡️Performed as a circuit 
⚡️1min rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️1min rest at end each round

⚡️Place your hands on the floor
⚡️Hop back bringing your body to the ground 
⚡️Hop forward landing and jumping straight up
⚡️repeat movements

 **Increase speed as you feel comfortable**

Main muscle group: quadriceps (quads), glutes, hamstrings, calves, deltoids, triceps, abdominals, chest

Burpees

⚡️Start with your hands just outside the shoulders
⚡️Bend at the elbows to come down
⚡️Keep your core tight as you lower
⚡️Extend your arms engaging your chest as you push up

Main muscle group: pectorals (pecs), shoulders (deltoids/delts), biceps, triceps, abdominals (abs), latissimus dorsi (lats)

Push-ups

⚡️Perform a body weight squat pushing your hips back as you come down 
⚡️Push your hips as you come down
⚡️Reach parallel and explode straight up
⚡️land softly and repeat

Main muscle group: quadriceps (quads), glutes, hamstrings

Squat Jumps

⚡️Bend at the waist and knees bringing the kettlebell between your legs
⚡️Drive with your hips engaging your glutes
⚡️Swinging the kettlebell up to shoulder height
⚡️Alternating hands at the top
⚡️Reversing the swing back to the start

**24 reps total = 12 on each side**

Main muscle group: glutes, hamstrings

Alternating single arm kettlebell swing

⚡️Hanging from the bar, keeping your legs extended 
⚡️Raise up while keeping your core tight to form an “L” with your body
⚡️Lower legs back down
⚡️Avoid swinging

Main muscles group: abdominals (abs)

Hanging leg raises

⚡️Begin with dumbbell in one hand
⚡️Lower dumbbell to the ground 
⚡️drive your legs into the ground as you push your body up
⚡️with momentum, pull the dumbbell up to your shoulders and press up overhead

20 reps total - 10 reps each side

Main muscle group: Glutes, Quads, Lower Back, Adductors, Front Deltoid (delts)

Alternating Dumbbell clean and press

⚡️Stand a few inches in front of the bench/box
⚡️Press hips back, lower down and jump on top of the bench/box
⚡️Land softly on the bench/box
⚡️Complete the movement by standing up tall before stepping down with one foot at a time

Main muscle group: quadriceps (quads), glutes, hamstrings, calves

Bench/Box jumps

Full body circuit

Full Body Circuit v1.

Before I knew it I was complete. I’m feeling the progress with consistency. I think I’m ready to add more weight. Great way to engage the muscle like when I first started. Next!!!

Florentino

My chest is engaged! Felt nice to get started, and felt it at the end. Completely dead to finish one push up. No giving up now. Next!

Wow! At the end I really was at a failure to push up. Chipping away little by little. Loved it. Here we come better living!

Chest v1.

Bi’s / Shoulders v1.

Push it! It’s amazing what remembering why you get to do this for yourself just gives you that extra push. Let’s go!

Tough stuff! Gloves recommended as I shredded my hands trying to hang on the bar lol I can not believe how hard it is to keep my hands in place on the bar for a squat. We got it done even if barely, because I feel fantastic! Next!

Leg / Abs v1.

Found a machine to help with the pull-ups and dips. Wow my arms and back are breathing!!!! Great stuff here, especially not having to think what to do next. Thank you for doing the research for us all.

Tough stuff! Yes! Can’t pull myself up, yet, but didn’t stop me from trying and hanging there with some resistance. Engaging in the target areas made the workouts more enjoyable as i didn’t feel rushed, but composed to gain control. Loving every bit of it. One day at a time. Next!

Full Body Circuit v1.

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