Circuit Blast

Warm Up

3 rounds

:25 side lunge

:25 db press (very light)

:25 db rows (very light)

3 rounds

:25 push ups

:25 modified inverted rows

:25 rest

Workout

4 rounds

:25 bench press (moderate to heavy weight)

:25 t bar row (moderate to heavy weight)

:25 rest

4 rounds

:25 chest flys

:25 modified push ups on bench

:25 weighted calf raises on plates

4 rounds

:25 track star lunge

:25 track star lunge

:25 alternating 2 on 1 should press

4 rounds

:25 chest flys

:25 modified mountain climbers on bench

:25 sumo squats

4 rounds

:25 weighted cobras

:25 bird dogs

:25 behind the head lat pull downs

4 rounds

:25 static weighted bird dog (2.5-5 lbs)

:25 static weighted bird dog

:25 plank

Online Self Defense Course