[NL-SW] Full-Body Strength Circuit

SIIT
Circuit x 2

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

ULT
[NL] Stability Ball Single Leg Squats
reps 8-10 reps per leg
weight_lbs Bodyweight
Tempo 3 s down: Pause: 2 s up
Rest 20-30 s
Set Reps Weight Tempo Rest
1 8-10 reps per leg Bodyweight lbs 3 s down: Pause: 2 s up 20-30 s (h:m:s)
2 8-10 reps per leg Bodyweight lbs 3 s down: Pause: 2 s up 20-30 s (h:m:s)

Focus on driving your knee into the ball while squatting. You should be able to feel your glutes working!

LLT
Lat Pulldown Wide Grip
reps 8-10 reps
Tempo 2 s down: pause: 3 s up
Rest 20-30 s
Set Reps Tempo Rest
1 8-10 reps 2 s down: pause: 3 s up 20-30 s (h:m:s)
2 8-10 reps 2 s down: pause: 3 s up 20-30 s (h:m:s)
LLT
DB Sumo Deadlift
reps 8-10 reps
load heavy
Tempo 2 s up: Pause: 3 s down
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps Heavy 2 s up: Pause: 3 s down 20-30 s (h:m:s)
2 8-10 reps Heavy 2 s up: Pause: 3 s down 20-30 s (h:m:s)
UMT
Push Up to Rotation
reps 6-8 reps per side
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Set Reps Tempo Rest
1 6-8 reps per side Fast up: Pause: Slow down 20-30 s (h:m:s)
2 6-8 reps per side Fast up: Pause: Slow down 20-30 s (h:m:s)
UMT
Side Lunge to SL Balance
reps 8-10 reps per side
load moderate
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps per side Moderate Fast up: Pause: Slow down 20-30 s (h:m:s)
2 8-10 reps per side Moderate Fast up: Pause: Slow down 20-30 s (h:m:s)

Add a goblet hold (dumbbell or kettlebell) to add more intensity.

But, do not add more load if you cannot keep full range of motion (i.e. 90 degrees for the loading leg).

ULT
[NL] Bosu Prone Army Crawl
reps 8-10 reps per arm
Tempo controlled
Rest 45-60 s
Set Reps Tempo Rest
1 8-10 reps per arm Controlled 45-60 s (h:m:s)
2 8-10 reps per arm Controlled 45-60 s (h:m:s)

Perform this exercise from the ground rather than Bosu.