Cossack Squat and Lunge Full Body Circuit

Circuit x 3

Go SLOW and focus on excellent form. I like to pause at the bottom of the moment and push the ground from the heel. Keep core engaged, chest proud and strong, shoulder back and down

LLT
Cossack Squat with Bent Over Row
reps 10 R
Tempo controlled
Rest 30s
You may hold dumbbells in both hands and row with both hands as you go side to side as a progression.
Set Reps Tempo Rest
1 10 R Controlled 30s (h:m:s)
2 10 R Controlled 30s (h:m:s)
3 10 R Controlled 30s (h:m:s)
LLT
Squat to Arnold Press
reps 10
Rest 30s
Keep core strong, chest proud and strong, shoulder down and back
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 30s (h:m:s)
LLT
Cossack Squat with Bent Over Row
reps 10 L
Tempo controlled
Rest 30s
You may hold dumbbells in both hands and row with both hands as you go side to side as a progression.
Set Reps Tempo Rest
1 10 L Controlled 30s (h:m:s)
2 10 L Controlled 30s (h:m:s)
3 10 L Controlled 30s (h:m:s)
LLT
Lunge with Knee drive Bicep Curl
reps 10 Alternating
Rest 30s
You may progress the exercise by doing it on a step
Set Reps Rest
1 10 Alternating 30s (h:m:s)
2 10 Alternating 30s (h:m:s)
3 10 Alternating 30s (h:m:s)
LLT
Cossack Squat with Single Arm Press
reps 10 R
Rest 30s
This can be done with a dumbbell or KB
Set Reps Rest
1 10 R 30s (h:m:s)
2 10 R 30s (h:m:s)
3 10 R 30s (h:m:s)
LLT
Cossack Squat with Single Arm Press
reps 10 L
Rest 30s
This can be done with a dumbbell or KB
Set Reps Rest
1 10 L 30s (h:m:s)
2 10 L 30s (h:m:s)
3 10 L 30s (h:m:s)