full body power circuit

Equipment: Heavy objects (dumbbells, water bottles, water bottles, or others), elevated surfaces
Format: 3 repetitions per lap; choose a resistance that keeps you at 8-12 repetitions.

Circuit 1:

Romanian Deadlift (8-12)

• Begin standing with feet hip-distance apart, core supported, shoulders back and down (as if you were standing on a wall), holding a weight in each hand.
• Push your hips back and hinge as far forward as possible while keeping your back flat, bend your knees slightly and bring the weighted object closer to your calves.
• Push your entire foot back into a standing position, press your hips forward, feel your hips in this movement, and be careful not to lean back at the top.
• The maximum number of repetitions.

Glute Bridge Pectoralis Fly (8-12)

• Start by lying on your back, knees bent, feet on the ground, core supported, and lower back lightly touching the mat.
• Press your heels into the mat and push your hips toward the ceiling, squeezing your glutes and keeping your core supported in the hip bridge.
• Continue to maintain the glute bridge position with your arms and weights straight in front of your chest, palms facing each other.
• Bend your elbows slightly and keep your shoulders away from your ears, open your arms and stop when your elbows are aligned with your chest.
• Using the strength of the chest, bring the weighted object back to the starting position.
• Keep your hips elevated and core supported as you repeat the chest fly for maximum rep range.

Hand rowing under the hinge (8-12)

• Start by standing up straight, core supported, shoulders back and down (as if they were leaning against a wall), holding a barbell (or two dumbbells) in both hands, palms facing out.
• Lean your hips forward at a 45-degree angle to your body, keeping your core supported and your back flat. Let your weight hang under your chest (don’t let your shoulders turn forward) and keep your head and neck in a neutral position.
• Using your back muscles, pull your elbows up and back, squeezing between your shoulder blades.
• Maintain your body position and lower the weight in a controlled manner.
• The maximum number of repetitions.

  

Circuit 2:

Kang Squat (8-12)

• Start by standing with your feet hip-width apart and a weight in each hand, core supported, shoulders down front and back (like against a wall).
• Bend your knees in line with your toes and bring your hips back into the squat.
• Cross the heels to straighten the legs, keeping the back flat and articulating the hips while bringing the weighted object to the calves, palms facing the body.
• Squeeze your glutes with your supported core and come back up through your heels.
• Repeat the sequence for the maximum number of times.

Arnold Press (8-12)

• Support your core from a standing or seated position, holding a weight in each hand, bend your arms to 90 degrees, palms facing each other, and upper arms in line with shoulders.
• Rotate your arms outward by pulling your shoulder blades together to achieve a 90-degree goalpost position (where your palms will be facing out), then press your arms straight up over your head.
• The reverse movement ends in the starting position, palms facing each other.
• The maximum number of repetitions.

Knee Driver R/L (0:30)

• Start with your core support, left foot behind you and arms overhead.
• As you quickly bring your arms to either side of your knees, forcefully push your left knee up toward your chest, as if you were holding a watermelon and smashing it on your knees.
• Note that you want to keep your chest elevated and core supported throughout the movement.
• Repeat within a specified time
• Switch sides for the allotted time and repeat with your right knee.
• MOD: Grab the back of the chair or place your hands on the wall to help with balance throughout.