CIRCUIT N1

EXERCISES

TRAP-BAR DEADLIFT

Execution Summary:

  • Do not lock your knees at the top

  • Keep your chin down

  • Make sure to squeeze your gluteus throughout

  • Do not push your pelvis forward at the top

BENCH PRESS

Execution Summary:

  • Do not lock your elbows at the top

  • Do not overarch your back

  • Do not lose the shoulder blade position

  • Make sure to squeeze your chest when you push

PENDULUM SQUAT

Execution summary

  • Do not lock your knees at the top

  • Make sure to go all the way down for full glute contraction

  • Put the weight down if unable to do so

  • Push through your heels

BARBELL ROW

Execution summary

  • Do not overload the bar

  • Keep your knee bent

  • Upper body almost parallel with floor

  • Elbows tucked in

HAMSTRING CURL

Execution summary

  • Do not overarch your lower back

  • Do not lock your knees at the bottom

  • Descend slowly and controlled

WALKING BARBELL LUNGE

Execution summary

  • Do not lock your knee at the top

  • Do not bang your knee in the floor

  • Do not let your knee move inwards

  • Keep knee and foot in same line

LEG RAISE

Execution summary

  • Keep your lower back on the floor

  • Raise and lower legs in a controlled manner

  • Exhale when your legs come up

CRUNCH

Execution summary

  • Keep lower back on floor

  • Exhale as your come up

  • Keep your chin tucked in

CIRCUITS & REPS

5 circuits

7 reps each exercise

REST

2 minutes between circuits

no rest between exercises

COMPLETION TIME

We completed this circuit for 39 minutes.

Think you can beat us?

Brad GeorgievFITNESSComment