#circuit workout

• 10 kg hw

• 20kg barbell (bb)

• 9kg medicine ball (mb)

• 16kg kettle bell (kb)

• Step with 2x risers each side

Complete as many rounds as possible in 4 minutes:

- 6x alternating lunges

- 6x sumo squat, into standing with arms above head

Complete each set 2x before moving onto the next exercise. Each exercise is 40 seconds with a 10 second rest. Complete the whole circuit 2x.

- W/2x 5kg hw: Laying down on step, alternating shoulder press

- W/kb: On one side, suitcase lifts. Switch sides for the next set.

- W/10kg hw: On one side, bent over back rows. Switch sides for the next set.

- W/mb: Medicine ball slams

- Russian twists. Second set, lying leg extensions.

- W/5kg hw: Bicep curls

• 10 kg hw

• Swiss ball (sb)

Complete the full circuit 3x:

- W/sb: 15x wall squats. Hold 15 second wall sit at the end of each set

- W/sb: Sit on ball, 10x alternate lift one leg off the ground while lifting opposite arm into the air

- W/sb: Lying on the floor with legs on ball, 10x bridges

- W/sb: 5x Swiss ball hamstring curl

Run through exercises as many times as you can in 4 minutes. I started with a 10kg Weight, but switched to a 5

- W/hw: Squat weight to the floor, stand into lifting it above your head, arms straight

- W/hw: Left arm backward rows

- W/hw: Right arm backwards rows

Run through exercises as many times as you can in 4 minutes

- W/hw: Left leg deadlift

- W/hw: Right leg deadlift

- W/hw: Left side backwards lunge

- W/hw: Right side backwards lunge

30 seconds each side:

• 1x 2.5kg hw

• 20kg barbell (bb)

• Riser step or workout bench

30 second wall squat x3

Complete the full circuit 3x:

(Laying on step or bench. My step has 2x risers each side)

- W/bb: 8-10x bench press

- W/5kg hw x1: 10x lying arm extensions

(On the floor)

-W/5kg hw x1 + 2.5kg hw: 10x bridges

   -Round 1: Additional 10x with alternating

leg lifts at the top of bridge

   -Round 2: Additional 10x alternating  1 legged bridges

   -Round 3: Additional 1x bridge with 15x pulses

-W/2.5kg hw: L side plank with 5x weighted arm raise

-W/2.5kg hw: R side plank with 5x weighted arm raise

Complete the full circuit 2x:

-W/20kg bb: 10x deadlifts