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Circuit Training Workout | Body Recomposition Workout Plan Day 37

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Ignite The Afterburn Workout | Live Lean Shred Ep. 30

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

Welcome back to day 37 of our 6 week Body Recomposition Workout Plan Series

Table Of Contents – Jump To:

Body Recomposition Circuit Training Workout #6

We’re back in the gym for circuit training workout #6 today.

Today’s trainee is Jessica Denae Gouthro, otherwise known as Kyla’s mommy.

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This is the last Afterburn 1.0 circuit training workout.

This workout is designed to help you burn fat, while building muscle and getting strong.

The workouts are a little bit harder as you progress in the weeks.

For example, since this is the last week, the Ignite It Ups are a little bit longer, and for certain workouts, we’re doing more reps for certain exercises.

This is a form of progressive overload, where we’re building from one workout to the next workout.

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

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

Even though we’re currently on day 37, if you’re new to the series, you can sign up here for free to receive all 42 days of workouts from our Afterburn 1.0 body recomposition workout plan straight to your inbox.

We provide you with workouts every day during this 42 day Live Lean Shred workout series.

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:

How Much Weight Should I Lift?

You don’t have to use the same weight for all the exercise in the circuit, therefore pick the weight based on each exercise.

If you’re a women, don’t be afraid to lift heavy.

You don’t Live Lean by living your life on a treadmill.

You Live Lean with weights.

When Jessica first started, she mentioned she would have thought 15 pound dumbbells were so heavy for bicep curls.

She mentions most women usually go for the 5 or 8 pound dumbbells.

However, remember this.

If the weight’s not challenging you, then it’s probably not changing you.

If you want to actually change and see your muscle tone developed, the weight needs to be challenging.

This means women need to up the weight.

Circuit A

Before beginning the circuit, review all the exercises included so you can set up your workout station with the necessary equipment.

For example, the workout equipment required for the exercises in circuit A, include a barbell, dumbbells, and a pull up bar.

Set them up in one spot, then complete the following 4 exercises in circuit style, with a 20 second rest between each exercise.

This is how to effectively complete a circuit training workout.

Note: The program calls for a barbell push press, however since we don’t have access to a free weight olympic barbell and the height of the smith machine doesn’t allow you to press the bar overhead, we’re going to use dumbbells instead.

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A1. Barbell Push Press

The first exercise is the barbell push press.

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

Dumbbell Substitution: Dumbbell Push Press

Coaching cues:

  • Since we didn’t have access to a barbell, we substituted the barbell push press with a dumbbell push press.
  • The key difference between the push press and the shoulder press is that the push press involves both hip flexion and hip extension.
  • Your hips should not flex and extend during the standing barbell shoulder press.
  • During the initial dip phase, the hips flex as you slightly bend your knees and lower your body into a 1/4 squat.
  • Then, as you explode upwards to drive the weight overhead, your hips extend to activate your glutes and generate the force needed to press the weight overhead with your shoulders.
  • In the workout video, Jessica was using a palms facing out grip, rather than a neutral grip.
  • I usually recommend a neutral grip during the dumbbell push press as it is easier on the shoulders.
  • Complete 8 reps, then put the weights down as you take a 20 second rest before moving on to the next exercise in the circuit.

A2. Alternating Dumbbell Pendulum Lunge

The second exercise is the alternating dumbbell pendulum lunge.

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

Coaching cues:

  • Alternate legs to complete 10 reps per leg.
  • Take a 20 second rest, then move on to the next exercise in the circuit.

A3. Bent Over Dumbbell Rear Delt Raise

The third exercise is the bent over dumbbell rear delt raise, also called the bent over fly.

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

Coaching cues:

  • Bend forward while maintaining a nice flat back.
  • This targets the rear deltoid muscles on the back of the shoulders to give a nice lean and toned full look.
  • Jessica was using 15 pound dumbbells, which was a decent load for 12 reps of this exercise.
  • We often underestimate our strength by selecting lighter weights, however when we give it a try, it’s usually not as challenging as anticipated.
  • Plus your muscles get extra strong when you’re on camera.
  • According to science, the camera adds 10 extra pounds of muscle and strength 😉.
  • After completing 12 reps, take a 20 second rest, then move on to the last exercise in the circuit.

A4. Hanging Leg Raise

The final exercise is the hanging leg raise.

Beginner Modification: Lying Leg Raise

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds

Coaching cues:

  • Jessica started doing toes to bar, however during the hanging leg raise you do not need to touch your toes to the bar.
  • The goal of the hanging leg raise to is raise your straight legs up, while curling your hips up past 90 degrees, then lower them back down under control.
  • One of the things you often see people do incorrectly, is they only raise their legs up to 90 degrees and stop, rather than curling their hips forward to go past 90 degrees.
  • To target your lower abs, you need to curl your hips instead of simply lifting your legs to a 90 degree angle.
  • Complete 10 reps, 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: Jump Burpee

The ignite it up exercise is the jump burpee.

No Jumping Beginner Modification: Squat Thrust Burpee

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

Coaching cues:

  • Complete 60 seconds of burpees, rest 60 seconds, then move on to circuit B.

Circuit B

Once again, set up the required workout equipment before starting circuit B.

For example, set up a step close to the chin up bar.

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

B1. Chin Up

The first exercise in circuit B is the chin up.

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

Coaching cues:

  • Even if you can only manage a few chin ups, we encourage you to give them a shot because doing a few is always better than doing none.
  • If you can’t do 10 chin ups, burn out on as many chin ups as you can do, then transition into the kneeling underhand pulldown with EZ curl bar.
  • Before starting your chin ups, attach an EZ curl bar attachment to a high pulley cable with a good significant amount of weight, not a light weight, as it should feel like you’re doing a slightly easier variation of a chin up.
  • To prepare for this, test out a few reps to gauge the appropriate weight before maxing out on your chin ups.
  • Jessica completed 6 chin ups, with full extension, then she immediately transitioned to complete 4 more kneeling underhand pulldowns with the EZ curl bar.
  • After completing your reps, take a 20 second break, then move on to the next exercise.

B2. Front Foot Elevated Split Squat

The second exercise in circuit B is the front foot elevated split squat, also known as stationary lunges.

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

Coaching cues:

  • Elevate your front foot on top of a 6 inch step.
  • Press the entire platform of your front foot through the step as you stay up on the balls of your back foot.
  • Keep looking straight ahead while maintaining a flat back.
  • You should feel this in your legs, especially the quadriceps on the front of your thighs and glutes.
  • After completing 10 reps on one leg, switch legs and repeat.
  • Take a 20 second break, then move on to the next exercise in the circuit.

B3. Plyometric Push Up

The third exercise is the explosive plyometric push up.

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

Beginner Modification: Plyometric Incline Push Up On Step

Coaching cues:

  • Plyometric push ups are good for explosive type 2 muscle fibers.
  • This is typically completed on the ground, however if you can’t do it on the ground, doing it on an incline makes it easier.
  • The lower the incline, the more difficult it is.
  • You could use a low step, bench, or complete the plyometric push up against the wall if you have too.
  • Press your hands through the bench to lift your hands off the bench, then land softly, with soft bent elbows, while immediately lowering into another push up.
  • Complete 10 plyometric push ups, take a 20 second rest, then move on to the last exercise in the circuit.

B4. Crunch

The fourth exercise is the crunch on the floor.

  • Reps: 20
  • Sets: 3
  • Rest: 60 seconds

Beginner Crunch Modification: Crunch With Arms Extended

Advanced Crunch Modification: Long Arm Crunch

Coaching cues:

  • Place your hands behind your ears, however do not use your hands to pull your neck up.
  • If you are a beginner, you can have your extended arms reaching out in front of your body, or if you need to support your head, you could use one arm behind your head and then alternate sides.
  • Crunch up, then exhale to breathe all the air out to get a full contraction in your abs.
  • Breathing is everything when it comes to training the abs.
  • Complete 20 crunches, then get back to your feet as you take a 60 second rest.
  • Repeat the circuit 2 more times, for a total of 3 sets.

After you complete 3 total sets of circuit B, move on to the Ignite It Up.

Ignite It Up: Jump Squat

The ignite it up exercise is the jump squat.

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

Coaching cues:

  • Complete 60 seconds of jump squats.
  • If you’re wondering how many reps Jessica managed to complete in 60 seconds, it was 25 reps.
  • Rest 60 seconds, then move on to the last circuit, Circuit C.

Circuit C

We got one more circuit left.

Set up your circuit area with the required dumbbells and swiss ball.

Just be sure to be kind and re-rack your weights when you are done.

Complete the following 4 exercises in circuit format, resting 20 seconds between exercises, for 3 circuits.

C1. Dumbbell Romanian Deadlift

The first exercise is the dumbbell romanian deadlift.

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

Coaching cues:

  • With the dumbbell romanian deadlift the goal is to keep the legs somewhat straight, with the knees just unlocked, back flat, and neck in neutral position.
  • This movement primarily hits the muscles in the glutes and hamstrings.
  • Complete 12 reps, rest 20 seconds, then move on to the next exercise.

C2. Standing Dumbbell Lateral Raise

The second exercise is the standing dumbbell lateral raise.

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

Coaching cues:

  • The standing dumbbell lateral raise hits the muscle in the shoulders.
  • To hit the lateral side deltoids, pretend like you have water jugs in each hand, then think about pouring out the water at the top, by keeping your pinky fingers above your thumbs.
  • By now you should be hearing your breath and feeling the afterburn.
  • Get ready to burn more calories while you sleep tonight.
  • While lifting, make sure you have your serious mean mugging face on to show that you are ready to make some gains.
  • Complete 12 reps, rest 20 seconds, then move on to the next exercise in the circuit.

C3. Alternating Standing Dumbbell Bicep Curl

The third exercise is the alternating standing dumbbell bicep curl.

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

Coaching cues:

  • Make sure you breath throughout the exercise, by inhaling as you lower then weight, then exhale as you lift the weight.
  • Complete 10 reps per arm, rest 20 seconds, then move on to the last exercise in the circuit.

C4. Swiss Ball Twisting Crunch

The last exercise is the swiss ball twisting crunch to hit the obliques.

  • Reps: 10 reps per side
  • Sets: 3
  • Rest: 60 seconds

Coaching cues:

  • Start with your back and glutes on the swiss ball.
  • Rise up and twist your torso to one side, lower back down, then alternate sides.
  • Complete 10 reps per side, i.e. 20 total reps.
  • When it comes to the best ab training techniques and tips, focus on exhaling as you contract your abs.
  • Pretend like someone’s going to come up and give you a karate chop or a donkey punch right in the gut.
  • Another important coaching cue is to keep your bent legs stationary and just move through the torso when coming up during the crunch.
  • If you straighten your legs by shoving your hips back, you lose the contraction in your abs.
  • It burns so good.
  • After completing 10 reps per side, take a 60 second rest, then repeat the circuit 2 more times, for a total of 3 sets.

After you complete the 3rd set, move on to the 4 minute 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

You can do all 4 of these plank variations on an exercise mat.

It’s time to finish strong.

D1. Forearm Plank

The first tabata exercise is the basic forearm plank.

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

Coaching cues:

  • Planks are great for core stability.
  • During the plank focus on keeping your abs and glutes turned on, with your hamstrings and quadriceps firing.
  • You may also feel your shoulders burning.
  • Focus on keeping straight lines from head to heels.
  • You should be able to put a glass or plate on your back and it should not fall off or slip off.
  • Complete the standard forearm plank for 20 seconds, take a 10 second break, then move on to the next exercise.

D2. Forearm Side Plank (Right Side)

The second tabata exercise is the forearm side plank on your right side.

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

Coaching cues:

  • This will hit more of your obliques.
  • Your elbow should be positioned right below your shoulder, with your feet stacked on top of each other.
  • Press your elbow and forearm into the floor to raise your hips up.
  • Keep your neck in neutral position with your spine.
  • You can place your other hand on your waist.
  • You should be feeling a strong contraction on the side of your abs closest to the floor.
  • Complete for 20 seconds of the forearm side plank on your right side, followed by a 10 second break, then move on to the forearm side plank on your left side.

D3. Forearm Side Plank (Left Side)

The third tabata exercise is the forearm side plank on the left side.

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

Coaching cues:

  • People often do a lot of crunching movements for their ab training, however you also need to work the transverse abdominis as well.
  • The transverse abdominis is like that corset inside your core that keeps everything stabilized and tight.
  • Complete for 20 seconds, take a 10 second break, then move on to the last exercise, the straight arm plank.

D4. Straight Arm Plank

The last tabata exercise is the straight arm plank, also known as the high plank or push up plank.

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

Coaching cues:

  • The position is similar as the top of a push up.
  • Follow the same coaching cues, including placing your hands below your shoulders.
  • Make sure your glutes, quadriceps, and hamstrings are turned on.
  • Keep your neck neutral.
  • Your muscles should be so tight that if I were to kick you in the stomach, my foot should break.
  • Complete for 20 seconds, take a 10 second break, then repeat the same circuit one more time, then you are done circuit training workout #6.

That’s it.

After the workout Jessica mentioned that she feels so good, lean, and shredded.

Thank you for tuning in to another workout from our 6 week body recomposition workout plan.

Keep Living Lean.

Next Workout: Descending Ladder Workout | Body Recomposition Workout Plan Day 40

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