8/13/2019 Circuit Training Workout # 78

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Circuit Training Workout # 78 Machine

Need: Cable Pulley Machine, Smith Machine, Kettlebell

Low Cable Pulley Spiderman Push Ups with Glute Kickback (attachment goes around foot,

kick back on rise) TO Low Cable Pulley Diagonal Kickbacks 1m Each Side TO Low PulleyReverse Cable Woodchops 1m Each Side

Low Cable One Arm Rotational Row and Elbow 1m Each Side TO Low Pulley LeanBack Low Squat & Row 1m TO High Cable Pulley Tricep Push Down 1m Each Side

High Cable Pulley Split Stance Lat Rope Pull Downs 30s Each Lead Leg TO ShoulderHeight Cable Pulley Single Arm Single Leg Rows 1m Each Side (raised held opposite knee)

TO Shoulder Height Cable Pulley Punches 1m Each Side

Mid Height Smith Machine Duck Under 1m TO Smith Machine Single Leg Pistol Squats1m Each Side Mid Height Smith Machine Knee Tuck & Kickback 1m Each Side

Benched Hip Thrust Marches 1m TO Benched Kettlebell Hip Thrusts 1m TO BenchedHeld Kettlebell Lift & Lowers 1m TO

8/13/2019 Circuit Training Workout # 78

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Kettelbell Tricep Extension Sit Ups 1m TO Kettlebell Over The Shoulder Throws 30sEach Side TO Lunged Kettlebell Rows1m Each Side

Lifted Kettlebell Hip Raises 1m TO Kettlebell Alternating Knee Drive Twists 1m TOKettlebell High Pull Calf Raise Squats 1m

1-Arm Kettlebell Deadlifts 1m Each Side TO Kettlebell Bridge Lifts 1m TO Divebomber

Burpees 1m

Low Plank Hold Knee Drops 1m TO Triangle Hip Raises 1m Each Side TO Bicycles 1m

Alternating Fighter Push Ups 1m TO Boxer Guard Half Burpee 1m (all glutes) TO LowPlank Donkey Kicks 1m Each Side

Wall Squats with Calf Raises 1m TO Low Plank Alternating Knee to Elbow 1m TO DeepSquat with Alternating Reverse Kick Overs 1m