Name: Playbook - Trevor Siggs - Full Body Circuit
Uploaded: 2024-01-15T19:22:47.158Z
Duration: 45 min
Description: Full Body Circuit

Here we are going to hit a full body workout with weight training and body weight lifts. Be sure to follow the rest time in between the sets, this will be a faster paced workout to ensure we are raising the intensity and burning as much fat as possible, while maintaining muscle. Let’s go

This circuit will hit every major muscle group while performing strength training and body weight lifts. We want to aim to keep the rest time at a minimum, this will allow us to burn a high percentage of fat in the process.

-Keep a slight bend at the front knee
-Use a 25lb. Weight plate to elevate your front foot 
-Come straight down until your reach shin height 
-Push through your heel as you squat back up and avoid pushing off the back foot that is laid flat against the bench
-Aim for 12 reps on each leg

Dumbbell Elevated Split Squat

**If you cannot perform any pull-ups with weight than perform body weight pull-ups… and if you can’t do many pull-ups with body weight then utilize a band or an assisted pull-up machine to help you hut 12-15 reps.**
-Start with the weight strapped around your waist
- Use a neutral grip when performing these (palms facing towards each other) 
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted Pull-Ups (neutral grip)

Every muscle building workout should always start with some sort compound lift, so to start we are doing a classic dumbbell bench press. Nice and controlled motion, make sure you really warm up your chest before you get into heavier presses. You also should do 1-2 lighter sets before starting your actual sets. We are aiming for 8-10 reps max. Be sure to keep feet flat and try and let the dumbbells come down as far as possible without bouncing off the chest.

Dumbbell Bench Press (flat)

Delt raises are one of my all time favorite movements and exercises. They require a lot of shoulder/core strength and control. If you are new to them, I highly suggest going very light and getting the form down correctly. Some people tend to keep their arms completely straight out when performing these, however I like to have a slight athletic bend in my arms. You’ll notice that once I get the weights at the top of my head level, I flair the dumbbells out. Make sure you keep a flat back and avoid letting the weights bounce off each other when they come back down.

Dumbbell Bent Over Delt Raises

This exercise is another oblique destroyer (in a good way). Find a light weight dumbbell or kettlebell and set yourself up on a decline bench. Once you adjust the leg lock settings to your preference, you want to lower yourself down and aim to have your shoulder blade graze the bottom of the decline bench (let’s say your right one to start). Once you hit the bench you want to sit up and twist that right shoulder forward and push that DB or KB in the same direction. Once you hit 10-12 reps on the right side, switch to the left. This should be done in a slow and controlled motion.

Twisted Decline Sit Ups (weighted)

In this exercise you will be doing weighted lunges with a barbell. I personally like to use the smaller barbells with pre-set weights. When you perform these you want to keep a flat and straight back at all times. You do NOT want to over lunge, it will create too much tension on the knees, you should have shorter steps where you can focus all the weight and tension on the quad that is moving forward. I prefer walking for added core work to the exercise, however you can stay in place if you want to do that.

Walking Barbell Lunges

These are harder then they look but you can do them, remember practice makes permanent. Grab a medicine ball that is strong (one that won’t bend if you put pressure on it) and find an area with space for you to move around. Start with one hand on the ball and the other one on the ground in a perfect push-up position. Perform one push-up and as you get to the top of the push-up, roll the ball to the other hand and perform the same thing. Continue this for anywhere between 12-20 reps total reps (keep it even so both sides are getting the same amount of reps.) If you struggle a lot, you can start on knees and do these until you get enough strength to perform the regular way.

Full Body Circuit

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