full body power circuit

Format: Prescribed reps or Reverse Pyramid: Increase weight as you decrease reps. With the reverse pyramid, you start lighter at the higher end of the repetition range, then increase the resistance to reduce the number of repetitions. You don’t have to click on the “exact” suggested rep to do this properly, the numbers are suggested guidelines.

Circuit 1 (4 rounds):

Romanian Deadlift (12,10,8,8)

• Begin standing with feet hip-distance apart, core supported, shoulders back and down (as if you were standing on a wall), weights lifted 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.

Ribbon Glute Bridge Chest Wing(12,10,8,8)

• With an elastic band wrapped around your legs just above your knees, and holding a weight in both hands, start by lying on your back with knees bent, feet on the ground, core supported, and lower back lightly touching the mat.
• Gently spread your legs apart, then press your heels into the mat, pushing your hips toward the ceiling, squeezing your glutes and holding your core of support in the hip bridge, creating tension in the elastic band.
• 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, arms outstretched, stopping 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 (12,10,8,8)

• 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.

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Circuit 2 (3-4 rounds):

Kang Squat (12,10,8,8)

• Start by standing with feet hip-width apart, a weight in each hand, core supported, shoulders back and down (as if they were leaning against a wall).
• Bend your knees in line with your toes and bring your hips back into the squat.
• Pass through the heels to straighten the legs, keeping the back flat and hinged at the hips, while touching 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 (12,10,8)

• 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.

Box Jump (1:00; 0:45; 0:30)

• Start by standing on the box (or any sturdy elevated surface) you’re jumping on.
• With a supported core, gently bend your knees and push through your heels, blasting the balls of your feet onto the box (pushing you with your arms and landing lightly on the balls of your feet), squeezing your glutes as you stand upright.
• Jump or back up and repeat within the allotted time.
• MOD: Cancel the jump and alternate legs for acceleration, watch your heels when you step on the box.