Name: Playbook - Leah Casciano - 30-second Interval Circuits
Uploaded: 2024-03-18T17:23:31.904Z
Duration: 20 min
Description: 30-second Interval Circuits

Whether 5 or 45 minutes, these workouts always get me sweating.

Gianna Gaudio

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 


30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Medicine Ball
⚡️ Box//Step

30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Kettlebell

- Stand holding a kettlebell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

KB dual front rack reverse lunge

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Place your feet hip-width apart, and kettlebell in the front rack position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

KB lateral lunge

30s Intervals //KB

30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Dumbbells

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

DB alternating snatches

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

30s Intervals // DB

Full Body, leg-focused workout for all levels! 
Get warmed up before starting, follow the circuits as written, or amplify/modify when necessary. 

30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Kettlebell

- 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
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

30s Intervals // KB

30-second Interval Circuits

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

30-second Interval Circuits

Community

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