WORKOUT #21
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
30 – 40 MINS
REST
60 – 90 SECONDS BETWEEN EXERCISES
THE BIG FULL BODY STRENGTH CIRCUIT
A1 GOBLET HEELS ELEVATED SQUAT x 12
A2 STANDING OH PRESS x 12
A3 SUMO SQUAT x 12
A4 BENT OVER ROW x 12
A5 SPLIT SQUAT x 12 EACH SIDE
A6 PUSH-UP x 6
A7 GOOD MORNING x 12
A8 UPRIGHT ROW x 12
A9 SINGLE LEG LOWERS x 12
A10 BICEP CURLS x 12
A11 ROMANIAN DEADLIFT x 12
A12 PLANK HOLD x 60 SECONDS
COMPLETE 3 – 4 ROUNDS
TAKE YOUR TIME AND REST WITH THIS ONE ITS A STRENGTH CIRCUIT NOT A CONDITIONING WORKOUT.
FULL BODY STRENGTH CIRCUIT
COMPLETE 3 - 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - GOBLET SQUAT HEELS ELEVATED
12 REPS
PLACE YOUR HEELS ON A SMALL LEDGE, A BOOK OR WEIGHT PLATES TO ELEVATE THEM SLIGHTLY OFF THE GROUND.
FEET SHOULD BE IN A JUMP STANCE / SLIGHTLY WIDER THAN HIP WIDTH.
PLACE YOUR HEELS ON A SMALL LEDGE, A BOOK OR WEIGHT PLATES TO ELEVATE THEM SLIGHTLY OFF THE GROUND.
FEET SHOULD BE IN A JUMP STANCE / SLIGHTLY WIDER THAN HIP WIDTH.
A2 - STANDING OH PRESS
12 REPS
A3 - SUMO SQUAT
12 REPS
PLACE YOUR FEET IN A WIDE STANCE WITH YOUR TURNS TURNED OUT.
PLACE YOUR FEET IN A WIDE STANCE WITH YOUR TURNS TURNED OUT.
A4 - BENT OVER ROW
12 REPS
HINGE AT THE HIPS, MAINTAIN A NEUTRAL SPINE, TUCK THE ELBOWS IN AS YOU ROW THE DUMBELLS INTO YOUR SIDES AND SQUEEZE AT THE TOP OF THE REP.
HINGE AT THE HIPS, MAINTAIN A NEUTRAL SPINE, TUCK THE ELBOWS IN AS YOU ROW THE DUMBELLS INTO YOUR SIDES AND SQUEEZE AT THE TOP OF THE REP.
A5 - SPLIT SQUAT
12 REPS
LOWER THE KNEE CLOSE TO THE GROUND AND PUSH THE WEIGHT THROUGH THE FRONT HEEL SLIGHTLY LIFTING THE TOES UP.
LOWER THE KNEE CLOSE TO THE GROUND AND PUSH THE WEIGHT THROUGH THE FRONT HEEL SLIGHTLY LIFTING THE TOES UP.
A6 - PUSH-UP
6 REPS
DO THESE ON YOUR TOES OR YOUR KNEES. BRING THE CHEST TO TOUCH THE GROUND.
DO THESE ON YOUR TOES OR YOUR KNEES. BRING THE CHEST TO TOUCH THE GROUND.
A7 - GOOD MORNING
12 REPS
MAINTAIN A NEUTRAL SPINE, WITH A SOFT BEND IN THE KNEES HINGE FORWARD FEELING THE STRETCH IN THE BACK OF THE LEGS AND BUM.
MAINTAIN A NEUTRAL SPINE, WITH A SOFT BEND IN THE KNEES HINGE FORWARD FEELING THE STRETCH IN THE BACK OF THE LEGS AND BUM.
A8 - UPRIGHT ROW
12 REPS
A9 - SINGLE LEG LOWERS
12 REPS EACH SIDE
DO ALL THE REPS FOR ONE SIDE THEN COMPLETE THE OTHER
DO ALL THE REPS FOR ONE SIDE THEN COMPLETE THE OTHER
A10 - BICEP CURLS
12 REPS
A11 - ROMANIAN DEADLIFT
12 REPS
A12 - PLANK HOLD
60 SECONDS