Circuit 19 - The SAM Circuit


Circuit 19 - The SAM Circuit

What is a The SAM Circuit?

-To commerate the addition of 3 of our newest TEMPL. Trainers, Sara, Anna, and Michael, we've created a workout based on their 2 favourite exericses.
Prepare to have your midsection challenged and legs burning!

  • 40 seconds of training
  • 20 seconds of recovery
  • AMRAP - As Many Reps As Possible
  • 1-4 sets (6-24 min) 

    Exercise 1: Frog Glute Bridges

    • Have your feet together, legs spread out 45 degrees (looks like a diamond from up top)
    • Drive your hips up by pressing into the outside of your feet

    Exercise 2:  Plank Dips

    • Regular planks on your elbows but dip your hips side to side
    •  Dip your hips as close to the floor as you can pause on each side for a second for more burn

    Sara's Comment:  Really kills the entire core

    Exercise 3: Commandos!

    • Start in a plank position with elbows on the floor 90 degrees, come up to your hand alternating arms
    • Try not to rotate your hips at all times, keep them square with the floor

    Anna's Recommendation:  For a core/upper body challenge, I add forward arm extensions when coming up to your hand!  You could even do it on dumbells if you want to get really fancy!

    Exercise 4: Side Plank Twists

    • In a side plank, reach your top arm through as if you're reaching for something behind you
    • Switch sides halfway through (20s each side)

    Exercise 5: Towel Hamstring Curls

    • Start in a glute bridge and slide legs out on a towel, going as far as you can until failure, Then Pull your legs back in
    • If you don't have a towel, walk your feet out and back in

    Exercise 6: Deadstop Rear Foot Elevated Split Squat

    • 20seconds on one leg, 20s on the other
    • Pause at the bottom (deadstop tempo) and explode up

    Mike's Recommendation:  add weights for progression