Name: Playbook - Joseph Jennings - Full Body Circuit
Uploaded: 2022-01-25T14:02:56.265Z
Duration: 40 min
Description: Full Body Circuit

6 stations / full body workout

This is a great “active rest day” or quick morning workout.  When I’m feeling super lazy, but I know I’ll feel better getting a workout in (like on Sundays), I’ll do a circuit.

Remember, just because your goal is getting jacked and juicy doesn’t mean you shouldn’t switch it up occasionally for functionality as well as muscle confusion.

5 rotations of each

No resting between stations…at the end of each rotation, rest 1-3 minutes.

Goal is to keep your heart rate up.  Shoot for 10 reps of each.

LETS GET IT!!!

Pull Ups (Assisted)

Lift to 90 degrees, controlled lower down

Leg Lifts (Captain’s Chair)

Grab two dumbbells to use as push up bars.

Position them at 45 degrees (slightly inward)

Perform a normal pushup, hold at the top, then single arm row alternating each side.

Push Up to DB Row

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- 5 one way, 5 back to starting area

Full Body Circuit

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