Name: Playbook - Leah Casciano - 🍑 Focused Circuit
Uploaded: 2024-03-18T17:23:31.918Z
Duration: 35 min
Description: 🍑 Focused Circuit

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help keep your heart rate elevated while more extended rest will give more recovery between sets. 🥊💪🏼🔥 Aim for under 60s between circuits

Equipment:
⚡️ Medicine Ball
⚡️ Box//Step
⚡️ Kettlebell

3 Rounds =  9 Intervals // 45s Work with 15s Rest
Work one movement for 45-seconds with a 15-second rest before moving to the next movement. Repeat for three full rounds (or nine intervals)

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️KB
⚡️Box // Step

- 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

- Lying down with the soles of your feet together and knees outward and KB in your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

KB Frog pumps

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

KB heels elevated narrow stance goblet squat

KB 🍑

3 Rounds =  9 Intervals // 45s Work with 15s Rest
Work one movement for 45-seconds with a 15-second rest before moving to the next movement. Repeat for three full rounds (or nine intervals)

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️KB

- 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

- Place the kettlebell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

KB single leg glute bridge

- Holding kettlebell at your chest (goblet style), chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups (goblet)

3 Rounds =  9 Intervals // 45s Work with 15s Rest
Work one movement for 45-seconds with a 15-second rest before moving to the next movement. Repeat for three full rounds (or nine intervals)

3 Rounds + 3 Exercises 
45s Work//15s Rest -- 15s rest between rounds

Equipment:
⚡️Dumbbells

- Begin with a dumbbell hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squat (single)

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing step on top of the box with dumbbells in hand
- Complete the movement by standing up tall before stepping down with one foot at a time

DB Burpee box step up

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

Dumbell 🍑

🍑 Focused Circuit

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

Heather

Edyta

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?

FULL BODY HIIT

Gia Gaudio

Buns & Guns 🍑💪🏼

Leah

Buns & Abs 🍑💦

AWESOME!!! 🔥 Quick, yet efficient AF! 🥵

30-second Interval Circuits

The 45 sec run only during the first exercise. Then only 15 sec

FULL BODY Circuit

Lorelei

David

Vanessa Solomon

Ciara

Leg Focused Circuit

Susan

So easy to follow! It will get your heart rate up and make you sore though! 😂

Lisa Greg-uanseru

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥

Cardio & Core 💪🏼💦

BUNS & GUNS 🍑💪🏼

UPPER BODY HIIT

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

Gianna Gaudio

CONDITIONING 💦⏱

Erick Rangel

Loved it! Great sweat and my arms and abs are feeling it!!!

Annette Phillips

This was quick and efficient. Got a good sweat and was able to scale it back in the way i needed today!

🍑 Focused Circuit

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