Name: Playbook - Sebsational Fitness - W3/D3 30-min Full-body Circuit 🔁
Uploaded: 2022-10-20T21:17:21.318Z
Duration: 30 min
Description: W3/D3 30-min Full-body Circuit 🔁

This whole-body circuit is designed to improve strength and power aswell as cardiovascular and muscular endurance. It alternates upper and lower body exercises to provide rest for one part of the body whilst working the other. Perform 12 reps of an exercise before moving on to the next. Once all of the exercises have been completed start round 2. Perform 3 rounds overall with a minute rest between rounds!

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
- Perform the allocated reps on both sides of the body

Dumbbell single arm row

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- 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
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raise

- Start with the dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlift

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Perform 12 alternating curls each side (24 overall) per set

Dumbbell hammer curl

- Stand holding a kettlebell 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

W3/D3 30-min Full-body Circuit 🔁

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