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7/29/2019 Circuit Training Workout # 63 Full Assault
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Circuit Training Workout # 63 Full Assault
Need: Dumbbells, Medicine Ball, Overball
Suitcase Squats 1m Each Side TO Thai Plank Drives 1m Each Side TO Ball betweenAnkles Lift & Lowers 1m
One Arm Row & Press 1m Each Side (weight to floor each rep) TO Alternating Side Lungewith Upright Row TO C-Curve Sit Side to Side Ball Extensions1m
Stepping Kneeling Rowing Plank 1m (step into deep lunge, row, step back to plank, step
forward with other foot, row) TO Weighted Wide Squats 1m TO Prone Lift Side to Side BallAround The World 1m
Dumbbell Deep Squat Jump Back Renegade Row 1m TO Alternating One Arm DoubleLeg Stretch 1m (pictured with 2, on extension reach only one arm back) TO Side Lunge
Touchdown 1m Each Side
Side Crunches 1m Each Side TO Plank Hip Touch Hip Touch Lift 1m TO Side LyingTuck & Extends 1m Each Side (drive knee in and out with heel up, works glutes!)
7/29/2019 Circuit Training Workout # 63 Full Assault
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Slow and Controlled Roll Up Toe Touch 1m Squat Side to Side Kick Outs 1m TOHammer Curl Bent Arm Press Flow 1m
Heavy Medicine Ball Leg Lift & Lowers 1m TO Squat Knee to Elbow Tucks 1m EachSide TO Curl and Alternating Jab 1m
Held Bridge Pilates Bicycles 1m Each Side TO Windshield Wiper Abs 1m TO TrappedBall Lift & Lowers 1m Each Side
High to Low Plank Jacks 1m (30s High Plank, 30s Low Plank) TO One Legged Wall Squats30s Each Side (pulse held leg) TO Single Dumbbell Repeater Knees 1m Each Side
Plank Light Weight Alternating Lateral Raises 30s Each Side TO Pulsing Opposite ArmLeg Lift s 30s Each Side TO Moving Rotating Medicine Ball Squats (step, squat, rotate, 3
each direction, return)
TO One Legged Yoga Wall Pike L Pose 30s Each Side TO Alternating Toe Touch
Scissors 1m TO Plank Hold 2m (1m high plank, 1m low plank)