Circuit 14 - The Big 5 (Supersets Style)

Circuit  14 - The Big 5 (Supersets Style)

What is the Big 5?
-5 Main functional movements in daily life, push, pull, hinge, squat, and rotate (plus a touch of cardio)

Supersets?
-Alternate between two exercises that work different muscle groups, that way when one muscle group is working the other is resting

Recommendation:  4 Sets Each (1 Push, 1 hinge, 2 push, 2 hinge, 3 push, 3 hinge, 4 push, 4 hinge)
-Push + Hinge
-Pull + Squat
-Cardio + Core

  • 40 seconds of training
  • 20 seconds of recovery
  • AMRAP - As Many Reps As Possible
  • 4 sets (12 min x 2) = 24 minutes (watch this video twice)
  • +3 min warm up at beginning (dynamic stretches, lubricate the joints, get your heart rate up), +3 min cool down at the end (lower heart rate, static stretching - hold for at least 25 seconds)

Exercise 1: Push - Piston Overhead Press

  • Posture up, chest tall, core braced, neutral spine, glutes activated
  • Starting position is with the elbows at 90 degrees in the bottom position, having one weight at full extension as one weight lowers, the other weight moves up, alternating arms

Exercise 2: Pull - Piston Bentover Row

  • Bending from the hips, core braced, neutral spine, bring your chest down parallel to the ground
  • While one weight moves up the other comes down, squeezing the shoulders blades at the top and alternating arms

Exercise 3: Hinge - Hip Swings

  • Pack your arms into your arm pits like you're holding a piece of paper, brace your core and keep a neutral spine
  • Bending from you hips forward, explosively squeeze your glutes and lock out your knees to bring the weight to chest height

Equipment:  Kettlebells, dumbbells, laundry container (you can tie a towel around the handle of a laundry container)

Exercise 4: Squat - Low Side-to-side Lunges

  • Get into an athletic stance, being slightly shorter than you would be standing normally
  • Take a wide stance and shift your weight from side to side while maintaining a slight bend in the hips and knees the whole time

Exercise 5: Cardio - 3x Shuffle and Squat

  • Soft knees, having your knees over your toes, shoulders over your knees, shuffle your feet by staying light on your toes
  • Drop down into a squat, keeping your chest up weight evenly distributed on your feets

Exercise 6: Core - V-Up Gumbo

  • Bringing your belly button to your spine like you're wearing a tight pair of pants
  • Right hand to left leg, left hand to right leg, and both hands and legs touch together for an awesome core challenge