Name: Playbook - Nick Dompierre - W4 / D3 Full Body Home Circuit
Uploaded: 2022-08-10T20:13:16.450Z
Duration: 25 min
Description: W4 / D3 Full Body Home Circuit

This is a full body workout circuit. It’s short but very effective. Go at your own pace but try to rest minimally in between each exercise. 

Rest 1-2 Minutes after each round. Complete 4 total rounds.

1. Keep your feet at shoulder width apart and pointed straight ahead.

2. When squatting, your hips will move down and back.

3. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
In air squats, your hips will descend lower than your knees.

Air Squat

1. Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

2. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.

3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.

4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.

5. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position.

Push Up

1. Start standing with feet hip-width apart and hands by sides. 

2. Take a big step forward with right foot and bend at knee until both knees form 90 degree angles while bringing hands to clasp in front of body. 

3. Press down into right heel to push back to starting position. That's one rep.

Forward Lunge

1. Lie face up on the floor, with your knees bent and feet flat on the ground. 

2. Keep your arms at your side with your palms down.

3. Lift your hips off the ground until your knees, hips and shoulders form a straight line. 

4. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Glute Bridge

1. Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears.

2. Engage your core and lift your upper body so your right elbow touches your left knee.

3. Return to the start position then lift your upper body so your left elbow touches your right knee.

4. Return to the start position.

Sit Up

1. Kneel on the floor or on an exercise mat with your arms extended in front of you. You should be in a kneeling push-up position with your arms shoulder width apart. This is the starting position.
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2. Lift your right leg until your hamstrings are in line with your back. Contract your glutes while performing this part of the exercise and hold the contraction at the top for a second.

3. Return to the starting position and repeat the process with your left leg.

4. Alternate legs until you have complete the number of reps in your set.

Glute Kickback

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

2. Similar to the motion of a jumping jack, jump your feet wide keeping your buttocks down. Jump your feet back together.

3. Be sure to keep your lower abs pulled in very tightly as you jack your feet. If you do not pull them in, your body will bounce up and down and you will end up with a sore back and less results. Keep your belly super tight!

Plank Jack

W4 / D3 Full Body Home Circuit

I am going to be hurting tomorrow- but I feel okay right now!!

Helle Bannister

It was a great workout! Love the mixture of exercises.

Edward

W1 / D1 Full Body Home Circuit

I did the first session thank God I was at home - not a pretty picture - but I did all the reps thanks to my son he kept track while I was gasping for air

I’ve watched you do all these a thousand times before. Just sub’d for the list variation. I hope you don’t post this - will you do them in your under-Roos? 😏😭😘❤️🧸 jk, Fuzz. Ily

Jenni

Thiv

W1 / D2 Full Body Home Circuit

It was great the only one I did not do was the plank jacks but I did jumping jacks instead

W1 / D3 Full Body Home Circuit

No shoulder pushup and no burpee to air squat I did extra bicycle crunches and resistance bands in place of those two exercises I really wanted to take a day off but now I am glad I excercised

W1 / D4 Full Body Home Circuit

W2 / D1 Full Body Home Circuit

W2 / D2 Full Body Home Circuit

Great work out.. starting to feel myself getting stronger in the legs and abdomen def. kicking my ass tho!!

W4 / D3 Full Body Home Circuit

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