[NL] Full-Body Strength Circuit #2 (No BB options)

SIIT
Circuit x 2

This circuit incorporates lower body pushing, lower body pulling, upper body pulling, upper body pushing, and core.

Try to keep your rest between exercises to a minimum (i.e. 20-30 s) to maintain an elevated heart rate for the entire circuit. After the last exercise, take 45-60 s rest, and then repeat.

LLT
DB Sumo Deadlift
reps 8-10 reps
load moderate
Tempo Slow down: Pause: Fast up
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)
2 8-10 reps Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)

Hold a dumbbell in each hand if holding one dumbbell does not provide adequate load (i.e. weight).

LLT
[NL] Toner Squat with Back Rows
reps 8-10 reps
load moderate
Tempo 1 s up: 2 s hold: 3 s down
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps Moderate 1 s up: 2 s hold: 3 s down 20-30 s (h:m:s)
2 8-10 reps Moderate 1 s up: 2 s hold: 3 s down 20-30 s (h:m:s)

Start the squat-to-row with some tension in the band, so that at the top of your squat you have high amounts of tension in the band.

LLT
BB Bulgarian Front Squat
reps 8-10
load moderate
Tempo Slow down: Pause: Fast up
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)
2 8-10 Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)

Note: Please hold a dumbbell or kettlebell over the sternum in a goblet hold instead of using the barbell, if additional weight is required (body weight may be adequate).

LLT
DB Bench Press
reps 8-10
load moderate
Tempo Slow down: Pause: Fast up
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)
2 8-10 Moderate Slow down: Pause: Fast up 20-30 s (h:m:s)

Note: Please ask someone to spot you on this exercise.

ULT
[NL] SB Deadbug
reps 10-12 reps per side
Tempo controlled
Rest 45-60 s
Develop anterior core endurance and strength. Use the anterior core musculature to hold the spine in neutral position and resist excessive extension through the lumbar spine.
Set Reps Tempo Rest
1 10-12 reps per side Controlled 45-60 s (h:m:s)
2 10-12 reps per side Controlled 45-60 s (h:m:s)