Circuit 9 - Upper x Lower


Circuit 9 - Upper Body x Lower Body

Focus on overloading the muscles to get a full body strength workout!

  • 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: Upper - Look Back Push Ups

  • Bring your belly button to spine, squeeze your glutes, and flex your quads creating, a straight line from your ankles, mid back, and head, try not flare your elbows to the side but your elbows should point back at 45-60 degrees
  • Moving your entire body as one unit, look behind your shoulder at the top to get extra activation of the chest muscle

Exercise 2: Upper - Cross Body Raises

  • Keep your elbows soft, bring your shoulder blades down and back, and bring the weights across your body activating the shoulder muscles
  • Bring the weights to shoulder height but not any higher and control the weight down with a 2 second count

Exercise 3: Upper - Bentover Reverse Flys

  • Try to bring your body parallel to the ground, keep a neutral back, extend the back to fight against gravity
  • Initiate movement with shoulder blade muscles, soft elbows, lead with the elbows and keep your hands below the elbows

Exercise 4: Lower - Goblet Squat

  • Feet shoulder width apart, keep your elbows high and weights resting on your arms, brace your core, sit back, your knees move in the same direction that your toes are pointing
  • Try to tap your elbows to your thighs and move your hips and body up at the same time maintaining a neutral spine

Exercise 5: Lower - Racked Front Lunge

  • Similar setup as a goblet squat, take a big step forward in order to keep the front leg's knee stacked over the ankle, creating a vertical shin
  • Maintain a strong core and press evenly into your foot to return to the starting position

Exercise 6: Lower - Clean to Squat to Press

  • Starting in a high squat position with the weight resting on your ground, drive your feet into the ground and squeeze the glutes to bring the weights to a racked position
  • Squat down with the weights in a racked position, and using momentum, bring the weights over head fully extending the legs and arms to be as tall as possible
  • Control the weight down to the starting position and alternate arms to ensure a balanced exercise