The Full Body Workout You Have Been Looking For


Do 1 set of each exercise in the order shown without rest; then rest 90 seconds. That’s 1 round. Go for 4 Rounds of each circuit then move on to the next circuit (A-B-C-D)

Circuit #1

  • Suitcase Carry (DB’s = Half Your Body Weight OR Rogue Farmer Carry Bar) X:30 seconds each arm 
  • Valslide Single Leg Push Up To Knee Tuck X10 ea
  • Pull Up Combo (towel grip, wide grip,  chins) X3 ea. 

Circuit #2

  • Iso Hold DB Bench X10ea
  • Band Resisted KB Swing X15
  • Alpha Press X10 ea side 

Circuit #3

  • Off Set RFE Squat to Single Leg Deadlift   X6 ea.
  • Heavy Reverse Sled Drag X:30 sec

Circuit #4

  • Hammer Curl X12
  • Tricep Dips X15


Airdyne Sprints: 

  • 30 seconds ALL OUT
  • 15 seconds rest
  • 20 seconds ALL OUT
  • 10 seconds rest
  • 10 seconds ALL OUT
  • Rest 2 mins
  • Repeat


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