[NL-JF] Full-Body Circuit (Toner Band required)

SIIT
Circuit x 3

Please note: the intensity is based on the number of reps. For example, if we were doing a 1-RM the intensity would be 100%. Although it says “7 out of 10”, it doesn’t mean it shouldn’t be challenging, it just means you should pick a load that allows you to be able to complete the specified number of reps (but not more than two more).

LLT
BB Bulgarian Front Squat
reps 10-12 per leg
intensity 7 out of 10
Tempo controlled
Rest 45 s
Set Reps Intensity Tempo Rest
1 10-12 per leg 7 Out Of 10 RPE Controlled 45 s (h:m:s)
2 10-12 per leg 7 Out Of 10 RPE Controlled 45 s (h:m:s)
3 10-12 per leg 7 Out Of 10 RPE Controlled 45 s (h:m:s)

If you don't have any additional weight to hold, that is okay, bodyweight will still be challenging. Go slower with the tempo to add intensity.

UMT
[NL] Push-up to Side-Plank
reps 5-8 reps/side
intensity 7 out of 10
Tempo controlled
Rest 45 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Intensity Tempo Rest
1 5-8 reps/side 7 Out Of 10 RPE Controlled 45 s (h:m:s)
2 5-8 reps/side 7 Out Of 10 RPE Controlled 45 s (h:m:s)
3 5-8 reps/side 7 Out Of 10 RPE Controlled 45 s (h:m:s)
LLT
[NL] Toner Squat with Back Rows
reps 10-12 reps
intensity 7 out of 10
Tempo controlled
Rest 45 s
Set Reps Intensity Tempo Rest
1 10-12 reps 7 Out Of 10 RPE Controlled 45 s (h:m:s)
2 10-12 reps 7 Out Of 10 RPE Controlled 45 s (h:m:s)
3 10-12 reps 7 Out Of 10 RPE Controlled 45 s (h:m:s)

Video includes an option without a squat and with a squat. Add the squat in whenever possible.

UMT
Side Plank Wall Ward
reps 5 reps
weight_lbs Bodyweight
Hold 5 s push
Rest 45 s
Activation for the Core in a Lateral Position
Set Reps Weight Hold Rest
1 5 reps Bodyweight lbs 5 s push h:m:s 45 s (h:m:s)
2 5 reps Bodyweight lbs 5 s push h:m:s 45 s (h:m:s)
3 5 reps Bodyweight lbs 5 s push h:m:s 45 s (h:m:s)
ULT
[NL] SB Deadbug
reps 10-12 per side
Tempo controlled
Rest 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 per side Controlled 60 s (h:m:s)
2 10-12 per side Controlled 60 s (h:m:s)
3 10-12 per side Controlled 60 s (h:m:s)

Alternate sides if possible.