Name: Playbook - Rachel Nicole - Full Body Circuit
Uploaded: 2023-01-07T13:57:37.314Z
Duration: 35 min
Description: Full Body Circuit

Description:
Full body circuit with dynamic movements to target lower body, upper body and core. 

 

Notes: 
Focus on your breathing and form through each exercise of the circuit. 
On unilateral movements complete both sides before moving to the next set or exercise. Use minimal rest between exercises to push yourself and rest between rounds.

Full body circuit with upper body, lower body and core work. 
Be sure to complete both sides of unilateral exercises before moving on to the next exercise in the circuit. 

Complete circuit 3 times all the way through with minimal rest.

-Starting with a forward lunge on one side back to center, the into a lateral lunge on the same side back to center, completing the side with a backwards lunge to center. 
-You’ll pick up on the other side by starting off with a backwards lunge on the opposite side all the until you make your way to finish on a forward lunge. 6 complete lunges [3 on each side = 1 count/rep]

Clock Lunges

-Starting in a high push-up stance, lower to the ground for 1 count push-up. 
-At the top of the push-up with foot flexed raise your right leg into the air keeping your leg straight and lower back to the ground. 
-Repeat by completing another push-up and lifting the opposite leg. 
-Repeat for allotted rep count.

Push-Up w/ Alt Leg Lift

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

- From a standing photo on with feet hip width apart lunge one leg forward then bring your leg back to center and then into a backwards lunge. 
-This = 1 count/rep

Swing Lunge

- Stand shoulder width apart
- 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
- Jump up in the air and bring your hands over your head

Burpee

Full Body Circuit

Perfect start to the day! I always forget how effective body weight exercise can be! 🥵

Full Body Circuit

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