Name: Playbook - Pauline Perina - Circuit Training Workout
Uploaded: 2023-10-26T06:15:33.110Z
Duration: 30 min
Description: Circuit Training Workout

6 exercises 
1 minute per exercise 
Minimal to no rest between exercises 
3 rounds 
1 min break between each round

6 exercises 
1 minute per exercise 
3 rounds 
1 minute rest after each round

Grab 1 medium dumbbell and place it between your legs 
Wide feet apart grab perform a dumbbell squat then back down and straight to a squat jump holding the dumbbell 
Repeat the exercise for 1 minute

Squat up / Squat Jump

Grab two light dumbbells 
Get down on your hands and knees and place your hands on the dumbbells, which should be directly below your shoulders. 
Your knees should be directly underneath your hips. Your back should be in a neutral position with no rounding or curving.
While squeezing your abs and glutes, lift your knees off the ground so your shins and are parallel to the floor. 
From this starting position, row one weight up and and perform a tricep extension. 
Squeeze at the top then return it back to the starting position. 
Repeat the same movement with the other arm. That’s one rep.

Bear plank with row to Tricep extension

Hold a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides.

Step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor.

Both knees should be bent roughly 90 degrees at the bottom, and your upper body should be vertical, with your abs tight and chest up. 

Your front knee should not travel past your toes.

Pause briefly in the bottom position, then press through the heel of your front foot to extend your hip and knee and return to the start position.

At the top, squeeze your quads, hams and glutes for a count before switching sides. 

Alternate legs for 1 minute

Alternating Dumbbell Front Lunges

Get ready for a powerful lower body and arm workout with this exercise. 

- Start in a wide sumo squat position, holding dumbbells in your hands. 
- As you rise from the squat, perform a bicep curl, then rotate the dumbbells in a circular motion around your head. 
- Engage your legs, glutes, and arms in this dynamic movement, targeting multiple muscle groups for a complete and challenging workout.

Sumo squat bicep curl to around the world

30 sec on one side and 30 sec on the other side

Oblique

- Begin in a high plank position, then drive one knee towards your chest, alternating quickly between legs. 
- After a 4 mountain climbers, transition into a sprawl by jumping both feet forward and landing in a low squat position, perform 4 reps 
- Repeat this dynamic combination, moving between mountain climbers and sprawls, to challenge your cardiovascular endurance and strengthen your entire body.

Mountain climbers to sprawls

Circuit

Circuit Training Workout

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BODY SCULPT WORKOUT

Perfect for a Sunday morning! Sweaty and feeling strong 💪

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

Circuit Training Workout

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