Name: Playbook - Tahlia Hall - Full Body Circuits
Uploaded: 2022-02-09T22:44:47.226Z
Duration: 45 min
Description: Full Body Circuits

Aveksha

Caylee

Full Body Circuits

Circuit 1:
- Bodyweight Walking Lunges 3 x 12 steps (down and back)
- Lateral Band Walk 3 x 12 (each direction) 
- DB Glute Bridge 3 x 12

Circuit 2:
- Machine Assisted Pull-ups 3 x 12
- Barbell Bent-over Rows 3 x 12
- Hyperextensions 3 x 12

Circuit 3: 
- Machine Shoulder Press 3 x 12
- Machine Rear Delt Flys 3 x 12
- Machine Lateral Raises 3 x 12

Circuit 4:
- DB Around The Worlds 3 x 12
- DB Seated Bicep Curls 3 x 12 (each arm)
- DB Single Arm Overhead Tricep Extensions 3 x 12 (each arm)

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

Circuit 1

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Barbell bent-over rows - smith machine

- Place your hands where comfortable 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Hyperextensions

Circuit 2

- With back supported adjust machine to shoulder height 
- Press the machine up to full arm extension
- Lower them to the starting position

Machine seated shoulder press

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Machine rear delt fly’s

- Place arms underneath pads
- Raise arms laterally to a comfortable height 
- Lower with control

Lateral shoulder raise machine

Circuit 3

- Standing with core tight and dumbbells in front, palms out
- Raise the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

DB around the world raises

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

- 12 reps each arm

DB seated bicep curls

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

- 12 reps each arm

Full Body Circuits

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