Use an app (I like the Seconds Timer) and set it to 45s working/15s rest. Note that the first 4 moves are timed while the finisher step downs of the circuit are counted reps.
Main Workout
Circuit
x 3
LLT
Squat to Arnold Press
time
45s
Rest
15s
time
45s
Rest
15s
Keep core strong, chest proud and strong, shoulder down and back
| Set | Time | Rest |
|---|---|---|
| 1 | 45s h:m:s | 15s (h:m:s) |
| 2 | 45s h:m:s | 15s (h:m:s) |
| 3 | 45s h:m:s | 15s (h:m:s) |
UMT
Lateral Lunge to Curtsy Lunge
time
45s RIGHT
Rest
15s
time
45s RIGHT
Rest
15s
| Set | Time | Rest |
|---|---|---|
| 1 | 45s RIGHT h:m:s | 15s (h:m:s) |
| 2 | 45s RIGHT h:m:s | 15s (h:m:s) |
| 3 | 45s RIGHT h:m:s | 15s (h:m:s) |
I like to hold DB on my shoulders for the lateral lunge, and then curl them down to my side for the curtsy (Or vice/versa--just want to invold your arms some to help activate core as well)
UMT
Lateral Lunge to Curtsy Lunge
time
45s LEFT
Rest
15s
time
45s LEFT
Rest
15s
| Set | Time | Rest |
|---|---|---|
| 1 | 45s LEFT h:m:s | 15s (h:m:s) |
| 2 | 45s LEFT h:m:s | 15s (h:m:s) |
| 3 | 45s LEFT h:m:s | 15s (h:m:s) |
I like to hold DB on my shoulders for the lateral lunge, and then curl them down to my side for the curtsy (Or vice/versa--just want to invold your arms some to help activate core as well)
LLT
Overhead March
time
45s
Rest
15s
time
45s
Rest
15s
The slower, the harder. Go nice and slow and ENGAGE your core
| Set | Time | Rest |
|---|---|---|
| 1 | 45s h:m:s | 15s (h:m:s) |
| 2 | 45s h:m:s | 15s (h:m:s) |
| 3 | 45s h:m:s | 15s (h:m:s) |
Add in a standing Russian twist by pulling DB to chest and driving opposite shoulder towards opposite knee. Stand like a lil gremlin.
LLT
Step Down
reps
10 RIGHT
Rest
30s
reps
10 RIGHT
Rest
30s
Glute Focused--Don't plant the lowering foot to the ground, just barely tap it with the tip of your toe. Think about bring your chest forward and not letting your working leg knee drift too far forward. This should burrrrrn your glute. Hold onto something sturdy for balance and hold a weight contralateral to the working leg to add load. Go at a very slow tempo.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 RIGHT | 30s (h:m:s) |
| 2 | 10 RIGHT | 30s (h:m:s) |
| 3 | 10 RIGHT | 30s (h:m:s) |
LLT
Step Down
reps
10 LEFT
Rest
30s
reps
10 LEFT
Rest
30s
Glute Focused--Don't plant the lowering foot to the ground, just barely tap it with the tip of your toe. Think about bring your chest forward and not letting your working leg knee drift too far forward. This should burrrrrn your glute. Hold onto something sturdy for balance and hold a weight contralateral to the working leg to add load. Go at a very slow tempo.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 LEFT | 30s (h:m:s) |
| 2 | 10 LEFT | 30s (h:m:s) |
| 3 | 10 LEFT | 30s (h:m:s) |