Circuit Training Workout # 36 Compound Brutality

Need: Dumbbells, Weighted Plate, Medicine Ball

Alternating Squat / Forward Raise to Leg Lift / Lateral Raise 1m TO Step Back Burpees 1m (step back and forward, jump at top) TO 180 Degree Squat Squat Jump 1m (4
wide squats, jump squat 180 degrees, complete 4 squats on other side, repeat)

Tight Squat Curl & Press 30s Each Side TO Alternating Wide Legged Press with Sit Ups 1m Each Side (sit up with legs wide, press alternately 4 times, lower back, sit up and repeat) TO Alternating Push Ups 30s (chest to tricep, execute quickly)

3- Way Bicep Curls 2m (Start with Hammer Curl, move into Supinating Twist Curl then Reverse Curl, repeat) TO Alternating Thai Crucifix 1m (elbow to knee, hold three count, switch sides and repeat) TO Tabata Burpee 4m (20s on, 10s rest)

3- Way Torture Plank Series 1m (quickly execute in high plank, knees alternating diagonally in 4x, move into up/down plank walks 4x then into spider man planks 4x, repeat) TO Alternating Pick Up Wide Squat Rows 1m Each Side (squat down pick up weight and pull into row, lower)TO 90 Degree Medicinee Ball Jump Squats 1m (touch down ball, go left, center, right, center)

Dive Bomber Burpees 1m (jump back into down dog, complete dive bomber then leap up, repeat) TO Atomic Sit Ups 1m (touch behind head, stand to press) To Alternating Dumbbell Pass Thru Forward Lunges 1m (on each lunge lower, weight passes under to other side)

Walk Out Up/Down Plank Walks 1m (walk out into plank, lower to low plank, walk back to high, walk hands back to standing) TO 1,2,3 Squat Rear Lunge 1m (squat, lunge, lunge, squat) TO Hindu Squats 1m (on lower heels up, arms back) TO Figure 4 Squats 1m Each Side

Alternating One Legged Plank Ups 30s (lift leg walk from high to low plank to high plank, switch legs and repeat) TO In & Out Crunch 1m (crunch up as knees come in) TO Side Arm Oblique Crunch 1m Each Side (bring elbow and knee together, hold 2 count)

Squat Dumbbell Gain to Press 1m (place weights outside feet, squat and press over head, lower back to floor, stand without & repeat) TO Back Arm Row Crunches 1m (tighten core as you lower to 45 degree angle, fists) TO Alternating Weighted Plank T 1m (hold 3 count at top)

Mermaid with Side Plank Twist 1m Each Side (top leg bent in front, press to extended side plank, pause then contract abs to reach through, lower & repeat) TO Rotation Rows 30s Each Lead Leg 1m Each Side (twist weight as you raise) TO Rotating Superwoman 1m (lift arms and legs 3 inches off ground, hold 15s, roll to stomach and lift, hold 15s, repeat 1m)

] Sole Rock & Raise 30 (with the soles of feet together, lift feet up in reverse crunch, lower to touch floor, repeat) TO Low Plank with Glute Squeeze 30s (in low plank, contract glutes!) TO Down Dog Sweep Flow 1m (from down dog, slowly drop hips into up dog, raise repeat)

Crab Tucks 1m Each Side TO Table Top Kicks 1m Each Side TO Side Out Knee Up Strikes 1m Each Side TO Back to Forward Knee Strike Tucks 1m Each Side