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Circuit Training Workout | Body Recomposition Workout Plan Day 30

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Circuit Workout To Maximize The Afterburn Effect | Live Lean Shred Ep. 30

On today’s episode of Live Lean TV, I’m taking Jessica to the gym for another circuit training session from our Afterburn 1.0 body recomposition workout plan.

Welcome back to day 30 of our 6 week Body Recomposition Workout Plan Series

Table Of Contents – Jump To:

How To Pose For A Perfect Butt Selfie

Before we started the workout, Jessica taught me how to pose for a perfect butt selfie.

Screenshot-2024-06-30-at-112016 AM Live Lean TV How To Take A Perfect Butt Selfie

Here were her 3 best belfie posing tips:

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  1. Pop your butt out to the side a little bit
  2. Stay upright, without leaning forward
  3. Tighten your waist

Let’s get into the workout.

Body Recomposition Circuit Training Workout #5

This is the fifth Afterburn 1.0 circuit training workout.

If you missed it, here are the previous circuit training workouts:

Follow the rep schemes as show in the following workout PDF.

If you want to get access to all 42 days worth of workout PDFs, sign up to the newsletter for free.

Warm Up

Before starting the circuit training workout, complete the following warm up:

Repeat twice, without breaks, for a total of 4 minutes.

Download the PDF of the full warm up, which includes video links to all the exercise demonstrations, here:

Note On Pendulum Lunge: in the video Jessica performed the pendulum lunge one side at a time, rather than alternating each side.

Since this is a timed set, I prefer the alternating pendulum lunge because it eliminates the need to switch legs halfway through the 30 seconds.

Note On Seal Jacks: You might have noticed that I do seal jacks two different ways:

  1. Seal Jack Option 1: Hands and feet come in and out together at the same time.
  2. Seal Jack Option 2: Hands come in while the feet go out at the same time.

To most people, seal jack option 2 is more challenging since your hands come in while your feet go out.

Since the body is moving in opposite directions, it’s more challenging mentally, while also helping you work on your coordination.

It’s like trying to rub your belly and head at the same time.

Do You Like Jessica’s Workout Bra Top?

After completing the warm up, Jessica was feeling great and ready to rock the workout.

But first, she asked the viewers what they thought of her new workout gear and workout bra top.

Screenshot-2024-06-30-at-115902 AM Live Lean TV Skins Compression

Shout out to Skins Compression.

This workout top is excellent due to the high quality fabric.

It makes you feel like a bad ass.

You have probably seen me use my Skins gears in the last strength circuits workout #17.

I showed my Skins compression underwear while I was doing the smith machine barbell deadlift.

For men, Skins Compression shorts keep the “goods” where they need to be when working out.

I second Jessica’s opinion that Skins Compression does make top quality workout clothing.

Circuit A

Before starting the circuit, set up your workout station with all the required equipment.

Since we don’t have access to a free weight olympic barbell in this gym, Jessica had to substitute all barbell exercises with the smith machine or dumbbells.

Complete the following 4 exercises in a circuit, with 20 second rest between each exercise.

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A1. Barbell Deadlift

The first exercise is the barbell deadlift.

  • Reps: 8
  • Sets: 3
  • Rest: 20 seconds

Barbell Substitution: Smith Machine Deadlift

Coaching cues:

  • If you have access to a free weight olympic barbell, it’s much better than using the smith machine for the conventional deadlift.
  • If you’re using a smith machine, the conventional deadlift can be a little awkward, and may throw your form off a little bit in the beginning.
  • However, if you don’t have a barbell, you can still use the smith machine as a replacement.
  • Load up the barbell or smith machine with the appropriate weight.
  • Since it’s only 8 reps, you should be going fairly heavy.
  • For this deadlift variation, complete the conventional bent knee deadlift, not the stiff legged barbell romanian deadlift.
  • With the conventional deadlift, there is more bend at the knees, which creates more power from the lower body.
  • As you lower the bar to the floor it’s important to keep your neck in alignment with your spine.
  • Complete 8 reps, rack the weight, then take a 20 second rest before moving on to the next exercise in the circuit.

A2. Dumbbell High Pull

The second exercise is the dumbbell high pull.

  • Reps: 10
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Most of the exercises programed into Live Lean Afterburn 1.0 workout plan are total body exercises that move the weight over a long distance.
  • For example, the dumbbell high pull is a total body exercise that moves the weight from the floor all the way up the body.
  • By moving the weight over a further distance, you incorporate more muscle groups, thus burning more calories.
  • Squat down then rise up onto your tippy toes as you pull the weight up your body into an upright row.
  • After completing 10 reps, take a 20 second rest, then move on to the next exercise in the circuit.

A3. Dumbbell Push Up Renegade Row

The third exercise is the dumbbell push up renegade row.

  • Reps: 6 per arm
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Get into a straight arm plank position while gripping the dumbbells.
  • Complete a push up, then row the dumbbell up and down with one arm, repeat with the opposite arm, then move into another push up.
  • Think push up, row, row, push up.
  • If you want to make it more difficult, you could add in more push ups by completing the more challenging push up with alternating dumbbell renegade row.
  • This advanced variation includes a completing push up for every row.
  • Think push up, row, push up, row.
  • If you want to make it easier, you can remove the push up and just complete the alternating dumbbell renegade row.
  • Focus on keeping your body and hips parallel to the ground while completing the row.
  • To keep your hips parallel, when doing the row think about contracting your core.
  • This is such a bad ass move.
  • I want to see more people do this.
  • After completing 6 reps per arm, take a 20 second rest to catch your breath, then move on to the last exercise in the circuit.

A4. Mountain Climbers

The final exercise are mountain climbers.

  • Reps: 60 seconds
  • Sets: 3
  • Rest: 60 seconds

Coaching cues:

  • Doing 60 seconds of mountain climbers after the dumbbell push up renegade rows will sizzle your shoulders.
  • Rest 60 seconds, then complete 2 more circuits for a total of 3 circuits.

After completing the third circuit, take a few seconds to catch your breath, then move on to the ignite it up.

Ignite It Up: Speed Squat

The ignite it up exercise is the speed squat.

  • Reps: 60 seconds
  • Sets: 1
  • Rest: 60 seconds

Coaching cues:

  • When doing speed squats, you want to make sure you’re getting your thighs down to parallel to the floor.
  • Even though 60 seconds may feel like a long time, when you start to get tired, keep telling yourself it’s only 1 minute.
  • During this 60 second burn out, think about sizzling off the body fat and building muscle.
  • You can get through it.

After completing 1 set of the ignite it up, rest 60 seconds then move on to circuit B.

Circuit B

Since you only get a 20 second break between exercises, before starting the circuit, set up your station with dumbbells and a step.

The first exercise in the circuit targets the shoulders.

The second exercise targets the lower body and legs.

The third exercise targets the chest.

The last exercise targets the core.

Complete the following 4 exercises in a circuit, with 20 second rest between each exercise.

B1. Alternating Standing Dumbbell Front Raise

The first exercise in circuit B is the alternating standing dumbbell front raise.

  • Reps: 10 per arm
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Alternate raising each dumbbell with an overhand palms facing down pronated grip.
  • You could also use a neutral grip with your palms facing in.
  • This will hit your shoulders.
  • At this point your shoulders should be getting a little salty at you, but not sour 😂.
  • Salty is beast mode, sour is just mad.
  • Complete 10 reps per arm, rest 20 seconds, then move on to the next exercise.

B2. Dumbbell Goblet Step Up

The second exercise in circuit B is the dumbbell goblet step up.

  • Reps: 10 reps per leg
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Hold one dumbbell with a goblet style grip in front of your body.
  • Place one foot on a step or bench.
  • The step or bench should be at a height that places your bent knee at a 90 degree angle.
  • Focus on pressing your heel into the step or bench rather than having in hanging off the edge.
  • If you heel is not pressed into the platform, you are at a higher risk of your foot slipping off.
  • Do not alternate legs after every rep.
  • To keep the tension on the muscles, complete 10 reps, one leg at a time, then switch legs.
  • I usually prefer to complete all the reps on the single leg at a time, since you’re increasing the time under tension on one leg, rather than giving it a break when alternating legs.
  • I prefer alternating legs if the reps are for time.
  • Jessica felt this the most in her legs, including the hamstrings, glutes, and quadriceps.
  • However, by holding the weight in front of you it also trains your abs and arms.
  • After completing 10 reps on one leg, switch legs and repeat.
  • Take a 20 second rest, then move on to the next exercise in the circuit.

B3. Side To Side Push Up

The third exercise is the side to side push up.

  • Reps: 10 reps total (5 reps per side)
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Move one hand out to the side, perform a push up, bring that hand back to the middle, then move your other hand out to the opposite side and complete another push up.
  • That counts as 2 reps.
  • You feet stay in the same position, only your hands move.
  • Complete 10 push ups, take a 20 second rest, then move on to the last exercise in the circuit.

B4. Hand Walkout

The fourth exercise is the hand walkout.

  • Reps: 45 seconds
  • Sets: 3
  • Rest: 60 seconds

Coaching cues:

  • Bend over to touch your hands to your toes, then walk your hands out to lower your hips to get into the straight arm plank position.
  • Reverse the movement by walking your hands back in towards your toes, then repeat, without standing back up.
  • You should feel a good stretch in your hamstrings as you walk your hands back in towards your toes.
  • Ensure your core is engaged the entire time to feel the contraction.
  • During the straight arm plank, keep your quadriceps tensed, and do not allow your hips to sag.
  • In addition to your abs feeling it, your shoulders will also feel it during this move.
  • Take a 60 second rest, then repeat the circuit 2 more times, for a total of 3 sets.

After your final circuit, move on to the ignite it up.

Ignite It Up: Speed Jump Rope

The ignite it up exercise is speed jump rope.

Jump Rope Substitution: since we didn’t have a jump rope with us, we completed the faux jump rope with two feet, then transitioned between single leg faux jump rope and high knees.

  • Reps: 60 seconds
  • Sets: 1
  • Rest: 60 seconds

Coaching cues:

  • If you don’t have a jump rope, you can complete the same hand and hopping movement.
  • It’s basically the same benefits of jump rope, however not as much coordination is needed.
  • Since this is the ignite it up, it’s time to finish strong.
  • Think about burning your stubborn fat off, while building a lean and aesthetic body.

Take a 60 second break, then move on to circuit C.

Circuit C

Complete the following 4 exercises in circuit format, resting 20 seconds between exercises.

C1. Dumbbell Top Squat To Calf Raise

The first exercise is the dumbbell top squat to calf raise.

  • Reps: 12
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • This is similar to a dumbbell front squat, with the addition of rising up onto your tippy toes at the top of the lift.
  • Complete 12 reps, rest 20 seconds, then move on to the next exercise.

C2. Standing Barbell Front Raise

The second exercise is the barbell standing front raise.

  • Reps: 10
  • Sets: 3
  • Rest: 20 seconds

Barbell Substitution: Standing Dumbbell Front Raise

Coaching cues:

  • Since we don’t have access to a free weight olympic barbell, we had to use dumbbells.
  • Complete 10 reps, rest 20 seconds, then move on to the next exercise in the circuit.

C3. Standing Overhead Dumbbell Triceps Extension

The third exercise is the standing overhead dumbbell triceps extension.

  • Reps: 10
  • Sets: 3
  • Rest: 20 seconds

Coaching cues:

  • Keep your core turned on and glutes contracted to protect your lower back.
  • You could also substitute this for the seated overhead dumbbell triceps extension.
  • Complete 10 reps, rest 20 seconds, then move on to the last exercise in the circuit.

C4. Bicycle Crunch

The last exercise is the bicycle crunch for the abs.

  • Reps: 45 seconds
  • Sets: 3
  • Rest: 60 seconds

Coaching cues:

  • Make sure you are contracting your abs with every rep.
  • The goal is not to go as fast as you can.
  • Breathe out when your knee touches your elbow to really contract your abs.
  • Complete for 45 seconds, rest 60 seconds, then repeat the circuit for a total of 3 circuits.

After completing the final circuit, take a 60 second break to catch your breath, then proceed to the 4 minute Tabata workout finisher.

4 Minute Tabata Workout Finisher

During this 4 minute tabata workout finisher, you’ll complete four exercises in circuit format, then repeat that one time, for a total of 2 rounds.

Set your gym boss tabata timer for:

  • 20 seconds of work
  • 10 seconds of rest
  • 8 intervals

D1. Medicine Ball Squat And Press

The first tabata exercise is the medicine ball squat and press.

  • Reps: 20 seconds
  • Sets: 2
  • Rest: 10 seconds

Coaching cues:

  • Complete the medicine ball squat and press for 20 seconds, take a 10 second break, then move on to the next exercise.

D2. Jump Burpee

The second tabata exercise is the jump burpee with no push up.

  • Reps: 20 seconds
  • Rest: 10 seconds
  • Sets: 2

Coaching cues:

  • This is an intermediate variation of the burpee that includes a jump, but no push up.
  • By jumping up in the air, it adds an extra little calorie burn due to the increased exertion.
  • Complete for 20 seconds, followed by a 10 second break, then move on to the next exercise.

D3. Alternating Forward Lunge

The third tabata exercise is the alternating forward lunge.

  • Reps: 20 seconds
  • Rest: 10 seconds
  • Sets: 2

Coaching cues:

  • This is another lower body exercise.
  • Complete the alternating forward lunge for 20 seconds, take a 10 second break, then move on to the last exercise.

D4. Mountain Climbers

The last tabata exercise are mountain climbers.

  • Reps: 20 seconds
  • Rest: 10 seconds
  • Sets: 2

Coaching cues:

  • Finish strong.
  • Complete for 20 seconds, take a 10 second break, then repeat the circuit one more time, then you are done.

Good job.

We’ll see you at the next workout.

Keep Living Lean.

Next Workout: Descending Ladder Workout | Body Recomposition Workout Plan Day 33

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