Full Body Circuits or SHRED

Workout Overview:

• 3 circuits.
• Each circuit consists of 4 exercises (arms, legs, core, cardio).
• You’ll perform each exercise for 40 seconds, followed by 20 seconds of rest.
• You’ll repeat each circuit x 2 sets before closing it out and moving on to the next circuit.

CIRCUIT ONE: Back + Biceps + Squats

X2 Sets

1. Upper Body: Stack on Rows + Curls 1, 1, 2, 2... (Rev Grip / Hammer Grip)
2. Lower Body: Stack on Squats + Squat Hold 2, 2, 3, 3… (start at 2 then start at 5, 5, 6, 6)
3. Core: Dumbbell Deadbug (MOD: No Weight or Bird Dog)
4. Cardio Circuit: Lateral Squat Hop + Dumbbell Pick Up

CIRCUIT TWO: Chest + Shoulders + Lunges

X2 Sets

1. Upper Body: 1 Dumbbell Overhead Press + Pivot Press Right/Left
2. Lower Body: 1 Dumbbell Lateral Lunge + Reverse Lunge Right/Left
3. Core: Push Up + Walk Back To Bear (MOD: From Knees)
4. Cardio Circuit: Lateral Lunge + Burpee Right/Left

CIRCUIT THREE: Triceps

X2 Sets

1. Upper Body: 1.5 Overhead Triceps OR Tricep Dips
2. Lower Body: Stagger or Single Leg Deadlift, Right/Left
3. Core: Windmill Obliques, Right/Left
4. Cardio Circuit: Squat Quick ¼ Turn Hits

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