Name: Playbook - Sebsational Fitness - W4/D3 30-min Full-body Circuit 🔁
Uploaded: 2022-10-20T21:17:21.335Z
Duration: 45 min
Description: W4/D3 30-min Full-body Circuit 🔁

This whole-body circuit is designed to improve strength and power aswell as cardiovascular and muscular endurance.  This whole-body circuit is designed to improve strength and power aswell as cardiovascular and muscular endurance. It uses a 2 minutes on, 1 minute off protocol to help you maximise your efforts over a 2-minute time-slot whilst allowing you to rest for a full minute between rounds. There are a range of exercises included for a full-body burn and to keep the workout interesting 🔥

You will be doing performing the allocated repetitions of the chosen exercises until your timer hits 2 minutes. When it hits 2 minutes you must rest for 1 minute before starting the next round. You will alternate rounds between round A and round B. Once you have completed round A for the first 2 minutes, after the 1 minute rest, complete round B. After completing round B, complete round A again. You will perform 5 rounds of each (10 rounds overall) alternating between A and B.

Round A:
4 devil press
8 clap push-ups
Max calories on the ski erg

Round B:
12 alternating renegade rows
10 dumbbell overhead walking lunges
Max calories on the rowing machine

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

(A) Dumbbell devil press

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land safely and repeat for time or reps

(A) Clap push-up

- Burn as many calories in the time you have left of the 2 min period

(A) Skierg machine max calories

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

(B) Dumbbell renegade row

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

(B) Dumbbell overhead lunge walk (double)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

W4/D3 30-min Full-body Circuit 🔁

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