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Circuit Training Workout #6 | Body Recomposition Workout Plan


Healthy Ice Cream Snack | Jess Does An Afterburn Workout: Live Lean Shred Ep. 09

On today’s episode of Live Lean TV, I’m taking Jess through circuit training workout #6 from the Afterburn 1.0 body recomposition workout plan, as well as sharing a healthy ice cream snack recipe.

Welcome back to day 9 of our 6 week Body Recomposition Workout Plan Series

If you’re still with us, it’s proof you are serious about getting results during this Live Lean Shred journey.

Table Of Contents – Jump To:

Healthy Ice Cream Substitute: CocoWhip

Before we get to today’s workout, I want to share another low calorie ice cream snack with you.


I think you are going to like this one because it’s surprisingly low calorie.

Even though we add some optional toppings, including higher calorie nuts to it, the actual base of the “ice cream” is very low calorie.

I use quotes, because we’re not actually using ice cream.

We’re using CocoWhip, which is a variation of Cool Whip, or as Stewie Griffin from Family Guy pronounces it, “Cool hWhip“.

Using CocoWhip instead of actual ice cream is the secret sauce to keeping this ice cream recipe lower calorie and lower sugar.

CocoWhip is a coconut whipped topping, so even though it’s softer than a traditional ice cream, it’s still a good consistency.

It’s also super creamy and sweet, therefore you do not need a lot of it.

Since it’s a little softer, it’s also easier to scoop out with an ice cream scooper.

CocoWhip is dairy free, so it’s also a healthier dairy alternative.

Since it’s coconut based, it may sound like it’s high in fat.

Well, guess what?

Yes, it’s primarily fat, but check out the nutrition facts.

CocoWhip Nutrition Facts (per 2 tablespoons):

  • Calories: 30
  • Protein: 0g
  • Carbohydrates: 4g
  • Fat: 2g

How To Make A Dairy Free Low Calorie Ice Cream Recipe With CocoWhip

Here’s how to make this dairy free low calorie ice cream with CocoWhip.

Note: I find it hard to take the cover off the CocoWhip, so you really have to dig your fingers into the side of the lid to open it up.

  1. One scoop from our ice cream scooper is 2 tablespoons, therefore one scoop of this CocoWhip equals 30 calories.
  2. Based on this, I add 2 scoops (i.e. 4 tablespoons) of CocoWhip to a bowl.
  3. This means the base of this “ice cream” recipe only equals 60 calories.
  4. Even though 4 tablespoons doesn’t look like a big serving, I then fill the ice cream bowl with my toppings.
  5. It’s similar to when you go out for FroYo and add toppings to your frozen yogurt.
  6. When I make this healthy low calorie ice cream recipe at home, I add the following optional toppings:
    • 1/2 cup of frozen berries (optional):
      • Blueberries
      • Raspberries
      • Blackberries
    • 1-2 tbsp of sliced almonds (optional)
    • 1-2 tbsp of Enjoy Life semi-sweet chocolate mini chips (optional)
      • If are looking for a very clean brand of chocolate chips to add flavor to your ice cream, I recommend you get Enjoy Life semi-sweet chocolate mini chips.
      • We buy this brand all the time.
      • Compared to other types of chocolate chips it has good ingredients:
        • 1. cane sugar 2. natural chocolate liquor (non-alcoholic) 3. non-dairy cocoa butter.
        • 1 tbsp equals 80 calories.
  7. Feel free to add or omit any of these toppings.
  8. It’s so so good.

CocoWhip Ice Cream Nutrition Facts

I quickly calculated the macros for this CocoWhip ice cream recipe:

  • Calories: 265
  • Protein: 4g
  • Carbohydrates: 31g
  • Fat: 16g

There you go.

That’s another healthy night time snack idea for you to have when you are craving ice cream.

Remember, if you want to lower the calories, just skip the almonds.

I guarantee this is more macro friendly than a bowl of traditional ice cream.

It’s also a lot healthier as it only contains healthy ingredients.

We’re doing our best to provide you with more healthy snack and meal ideas.

Please take what we’re showing you and put it into action.

That’s an order! 😂

Body Recomposition Circuit Training Workout #2

We’re back in the condo gym to show you circuit training workout #2 from our 6 week Afterburn 1.0 body recomposition workout plan.

However, since I’m wearing baby Kyla, that means Jessica is finally going to be the trainee, and I’m going to put her through this circuit workout.

Jessica is so pumped because, even though she likes it when we workout together, she loves it when I take the reigns and train her.

Warm Up

Before starting Circuit Training Workout #2, ensure you complete the following warm up in circuit format:


Repeat this circuit twice without breaks for a total of 4 minutes.

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

If you’re not familiar with how circuit training works, check out circuit training workout #1.

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.

How To Do Circuit Training In A Busy Gym

During each circuit, you will be doing 4 exercises, with a 20 second rest between each exercise, then a 60 second rest after the circuit.

In order to complete the exercises within the circuit, while following the short indicated rest periods, find one location in the gym to set up all the equipment.

During this circuit, all you need is dumbbells and a bench.

Find a spot to set it up and own that space, so you can quickly transition from one exercise to the next.

Circuit A

If you’re ready, let’s do this.

A1. Dumbbell Pendulum Lunge

The first exercise in circuit A is the dumbbell pendulum lunge.

Even though you did bodyweight pendulum lunges during your warm up, we’re now going to add some resistance.

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

Coaching cues:

  • When performing the pendulum lunge, complete a dumbbell forward lunge, then immediately transition backward into a dumbbell reverse lunge, without touching the floor with the moving leg.
  • If you don’t have good balance, one thing you can do to make the transition easier is to stop in the middle of the transition by putting your foot down, then transitioning to the reverse lunge, and vice versa.
  • However, if you have good balance, and want to challenge yourself, transition straight from the forward lunge into the reverse lunge, without touching your moving foot to the floor.
  • Keep your form tight by looking straight ahead, while keeping your chest and back upright.
  • When completing the lunge, your front knee should not be tracking over your toes.
  • Focus on pushing your feet through the ground to get back up to standing and really initiate the tension in your quadriceps muscle.
  • Completing the forward and reverse lunge counts as one rep.
  • Complete all 8 reps on one leg, then switch legs and repeat.
  • Put the weights down and take a 20 second rest, then move on to the next exercise in the circuit, dumbbell pullovers.

A2. Dumbbell Pullover

The second exercise in circuit A is a new exercise that you haven’t seen yet, the dumbbell pullover on the bench.

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

Coaching cues:

  • This is going to target not only the back, but also the chest.
  • In the internet fitness world there are debates on which muscle group the dumbbell pullover targets more.
  • Jessica calls it a back exercise, however based on EMG muscle activation tests, it actually does target the chest more, however you’ll also feel a good stretch in your back, so it provides the best of both worlds.
  • When setting up, drop your hips to give yourself an even better stretch.
  • Lower the dumbbell behind you, with your arms straight and extended, until your reach full extension, then keeping your arms straight, come back up to feel a good contraction in your chest.
  • Arnold Schwarzenegger made this exercise famous and popular.
  • Jessica likes it too because it feels really good.
  • Complete 10 reps, take a 20 second rest, then move on to the next exercise in the circuit, the alternating dumbbell flat bench press.

A3. Alternating Dumbbell Flat Bench Press

The third exercise in circuit A is the alternating dumbbell flat bench press.

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

Coaching cues:

  • This is a little twist on the traditional dumbbell flat bench press.
  • Plant your feet into the floor, then press both arms up to start at the top.
  • Lower one arm down, while keeping the other arm up, then alternate.
  • Initiate the muscles in the chest before pressing the dumbbell back up again.
  • If you’re wondering why you’re alternating arms, it’s keeping constant tension on the chest and pecs at all times.
  • Since one weight is going down while the other weight is up, it creates more instability, therefore to stabilize your body, you must keep your abs firing.
  • This is another reason why I love this dumbbell flat bench press variation.
  • Remember, it’s not a total of 8 presses, it’s 8 presses per arm.
  • If you lose count, do a few extras, since we like bonus reps.
  • After completing 8 reps per arm, take a 20 second rest, then move on to the fourth and final exercise in Circuit A, hand walkouts.

A4. Hand Walkout

The fourth and final exercise of circuit A is the hand walkout.

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

Coaching cues:

  • Over on the Afterburn Facebook Group, trainees have been saying these hand walkouts are killer.
  • This total body exercise is a killer for a good reason, especially since they’re such a good core exercise, while getting a good stretch in your hamstrings.
  • As you walk your hands out, the goal is to get into a straight arm plank position, then walk your hands back towards your body.
  • Repeat this movement for 45 seconds.
  • In my experience as a personal trainer, I realized some people like to know how much time is left in a timed set, while other people don’t want to be told the time, until they are done.
  • Jessica likes to know how much time is left, since she says this will push herself harder once she knows she’s almost done.
  • After the set, Jessica mentioned that she feels this exercise the most in the abs, as well as the arms.
  • If you’re not feeling it in your abs, the key is to keep your abs tight.
  • That’s the first circuit.
  • Once you complete the full 45 seconds, take a 60 second break and repeat the circuit 2 more times, for a total of 3 sets.

After completing circuit A 3 times, catch your breath, then without taking too much rest, complete the Ignite It Up.

Ignite It Up: Burpee Squat Thrust

For the Ignite It Up, you’re going to complete any of the following burpee variations, ordered from easiest to hardest, for 60 seconds:

  1. Beginner Burpee
  2. Squat Thrust Burpee
  3. Jump Burpee
  4. Push Up Burpee
  5. Jump Burpee Push Up
  6. Burpee Push Up Tuck Jump, a.k.a. Atomic Burpee

Jessica decided to start with 2-3 reps of the jump burpee push up, then switch to the intermediate jump burpee variation, with a jump at the top, but no push up.

She finds the push up slows her down and makes her core form sloppy.

By eliminating the push up, it helps her get a better cardio workout.

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

Coaching cues:

  • When completing burpees, 60 seconds may seem like a long time.
  • If 1 minute of burpees is too much, stick to whatever your fitness level is, and reduce it to 30 seconds, or whatever duration works for you.
  • Since this is the Ignite It Up, it basically means your goal is to kick your butt into overdrive.
  • However, I have to keep saying that you have to push yourself out of your comfort zone if you want to get results.
  • If you want a nice booty like Jess, you have to put in the work.
  • You only live one life, health is wealth.
  • Jessica crushed those 60 seconds.
  • She mentioned she felt like she hit a wall at 40 seconds, since that is what she’s used too, however her form was on point for all 60 seconds.
  • She is such a good role model for Kyla.

After completing the Ignite It Up, take a one minute break, then move on to circuit B

Circuit B

For circuit B, we’re incorporating barbell exercises, a flat bench, and an exercise mat.

Before starting the first exercise in the circuit, set up your circuit station with a barbell and bench, then own this spot in the gym for your next 3 sets.

That’s how you successfully complete circuits in the gym.

Once you have your circuit station set up, begin the first exercise.

If any of these exercises are new to you, and you’re unsure of which weight to select, complete a quick test lift before actually starting your working set.

That way you don’t get into the working set, then realize the weight is too heavy or light, based on the number of reps.

Test out the weight first for a few reps, then you’ll know if the weight is right.

B1. Barbell Bent Over Row

The first exercise of circuit B is the barbell bent over row.

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

Exercise substitution: Since Jessica didn’t have access to an olympic barbell, she substituted this exercise for the smith machine bent over row.

Coaching cues:

  • Grasp the bar with a just outside shoulder width grip, however you can play around with the grip placement to see which is most comfortable for you.
  • The key to the bent over row is maintaining flat lines with your body.
  • Raise your elbows up to lift the bar.
  • Pull and squeeze your shoulder blades together to really crush your back muscles.
  • Complete 12 reps, then take a 20 second break before moving onto the next exercise.

B2. Barbell Push Press

The second exercise of circuit B is the barbell push press.

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

Dumbbell substitution: Since Jessica didn’t have access to an olympic barbell, and the bar on the smith machine doesn’t go high enough, she substituted this exercise for the dumbbell push press.

Coaching cues:

  • The push press basically hits the entire body.
  • Lower your body into a 1/4 squat, then press your legs through the ground to press the dumbbells overhead with power.
  • If you’re using dumbbells, the best grip for your shoulders is a palms facing in neutral grip.
  • This grip will also be easier if you are not as strong in your lower back.
  • However, you can also use a palms facing away grip.

B3. Barbell Front Squat

The third exercise of circuit B is the barbell front squat.

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

Dumbbell substitution: Since Jessica didn’t have access to an olympic barbell, she substituted this exercise for the smith machine front squat.

Coaching cues:

  • Since you already had your circuit station set up before starting the first exercise, you do not have to move far between sets because you should already have the barbell on the squat rack.
  • Front squats are great for the quadriceps and core since the weight is in front of your body.
  • Position the barbell in the front rack position, with your elbows high and parallel to the floor.
  • Lower your body until your thighs are at least parallel to the floor, then press back up to standing.
  • At the bottom of the squat, you can see Jessica does not have any butt wink, where her pelvis tucks under her body.
  • This means she’s going down to a good depth, while protecting her lower back.
  • Complete 8 reps, then take a 20 second break before moving on to the final exercise of circuit B, the feet elevated straight leg hip raise..

B4. Feet Elevated Straight Leg Hip Raise

The fourth exercise of circuit B is the feet elevated straight leg hip raise, a.k.a. the lying hip raise.

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

Exercise alternative: you can also bend you knees and press your heels into the bench to complete the feet elevated hip thrust.

Coaching cues:

  • The feet elevated straight leg hip raise is another booty builder exercise that is great for the glutes.
  • Since you already set up your circuit station, you should have a bench close by.
  • Drive your hips up as you squeeze your glute muscles together to get a really good contraction.
  • Plant your hands into the floor for balance.
  • These are not intended to be pulse reps, each rep should be completed with a full range of motion.
  • You’ll get better results for the booty when you go all the way down, then all the way back up.
  • 20 reps of this will definitely build your booty.
  • It’s worth it, even if you’re guy, since you also need to be building your glutes.
  • Strong glutes are great for power in sports and overall athleticism.
  • It’s also a very functional movement to be able to thrust properly 😉.
  • Build your booty gentlemen.
  • Complete 20 reps, rest 60 seconds, then repeat the circuit 3 more times, for a total of 3 sets.

That’s circuit B.

After the circuit Jessica mentioned she was feeling tired, but good.

Once you finish all 3 sets, move on to the Ignite It Up.

A lot of people have been asking when you do the Ignite It Up.

You only do the Ignite It Up at the end of the last set of the circuit.

You do not have to do it at the end of every circuit set, only the last set.

Ignite It Up: Forearm Plank

For the Ignite It Up, complete an elbow forearm plank, not a high straight arm plank.

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

Coaching cues:

  • Unfortunately the plank is done incorrectly by many people.
  • To perform the plank properly, ensure your glutes, quadriceps, and hamstrings are fired and turn on.
  • This will keep you legs and knees straight, thus maintaining a straight line from your legs all the way up to your head.
  • Ensure your neck is in neutral position.
  • Your body should look like a board, with your elbows directly below your shoulders.
  • You should be able to balance a glass of water on top of your back, without falling off.
  • Since holding a plank for a minute may seem like a long time, try to think of positive thoughts.

Advanced Plank Variation:

There are so many different plank variations you could do.

If you want a more advanced plank variation, you could complete the single leg forearm plank with one leg up.

You could also check out our other Live Lean TV Daily Exercises YouTube channel where we show you many other different plank variations to kick your butt even more.

Beginner Plank Variation:

If a 60 second forearm plank is not doable for you right away, you could work up to it by first doing the forearm plank on knees variation.

However, be careful because when people perform the forearm plank on knees, I often see their hips sagging.

This usually happens because they forget to contract their core.

Also, do not let your hips go up in the air, since you won’t feel anything at all.

When doing the plank, it’s important to keep your core inline and contracted.

Circuit C

All right, let’s move on to the last circuit.

Once again, before starting the first exercise, set up your circuit station with all the required equipment.

This is where you will hang out for the entire circuit.

C1. Dumbbell Boxer’s Punch

The first exercise in circuit C is the dumbbell boxer’s punch, a.k.a. Arnold Punches.

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

Coaching cues:

  • This is going to be a shoulder sizzler.
  • I usually complete this with your feet together, however since boxer’s are in a split stance, this would also be a more functional position.
  • In the beginning, hold the dumbbells in front of your chest, with a neutral palms in grip.
  • While completing the punch, rotate your arms to end the punch with your palms facing down.
  • When counting the reps, cue the Rocky music and think 1-1, 2-2, etc.
  • Your shoulders will be burning and looking on fire.

C2. Plyometric Push Up

The second exercise in circuit C is the explosive plyometric push up on the floor.

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

Coaching cues:

  • Since this is an explosive plyometric move, it’s going to tap in to your type 2 muscle fibers in your chest, which are used for explosive athletic movements.
  • I purposely programmed this exercise after the dumbbell boxer’s punch since you’ll further tax your already fired up shoulder muscles.
  • The Afterburn is real.
  • Complete 10 reps.

Beginner modification: if you are not able to do the plyometic push up on the floor, complete the plyometric incline push up on step or bench, which makes it easier due to the incline.

C3. Seated Overhead Dumbbell Tricep Extensions

The third exercise in circuit C is the seated overhead dumbbell triceps extension.

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

In the video, Jessica completed the standing overhead dumbbell triceps extension.

Note: Jess is looking so good. It’s hard to believe she just had a baby 10 months ago. Her husband is lucky.

Coaching cues:

  • It’s time to hit the back of the arms.
  • Your elbows need to be pointing up to the sky.
  • The only movement with this exercise is at the elbow joint.
  • When you raise the dumbbell up, give your triceps a good squeeze.
  • Focus on keeping your abs tight to avoid overextending your lower back.
  • You should have a natural arch in your lower back.
  • Complete 12 reps.

C4. Crunch

The fourth and final exercise are crunches on the floor.

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

Coaching cues:

  • Don’t be one of those people that cranks your neck on the way up.
  • The crunch movement is initiated through the core.
  • The reason for putting your hands behind your ears is to make the exercise more difficult.
  • You are not supposed to use your hands to pull up your head.
  • In fact, your hands should barely be touching your head.
  • Focus on the breathing, by inhaling on the way down, and then exhale on the way up.
  • Exhaling air out while flexing and pulling your abs in is what will give you the cuts and lines in your abs, once you have low enough body fat levels, which Jessica obviously has.
  • Don’t forget, laughing flexes your abs too, so if you fart during the crunch, laugh 😂.
  • Complete 20 reps, then take your 60 second break, and complete 2 more circuits.

Once you finish your last circuit, there is no Ignite It Up.

This is replaced with the final 4 minute tabata workout finisher.

You have 4 minutes left.

Are you ready?

4 Minute Tabata Workout Finisher

Set your gym boss tabata timer for:

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

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.

D1. High Knee Sprint With Push Up

The first exercise is a combo movement of high knee sprint with push up.

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

Coaching cues:

  • Catch your breath, then go.
  • When doing the high knee sprint, complete 2 reps per leg, think 1-2-1-2, then immediately get down to complete a push up.
  • Complete for 20 seconds, then take a 10 second break before moving on to the next exercise.

D2. Around The World Push Up

The second exercise is the around the world plyometric push up.

Beginner variation: Around The World Push Up On Knees

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

Coaching cues:

  • Do this plyometric variation if you’re beast mode.
  • In this video, Jessica did the non-plyometric variation of the around the world push up, where she completed a push up, then shifted her hands and feet to rotate her body 1/4 around the clock.
  • Complete for 20 seconds, then take a 10 second break before moving on to the next exercise.

D3. Alternating Side To Side Single Leg Jump Squat

The third exercise is the alternating side to side single leg jump squat.

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

Coaching cues:

  • In the video, rather than rotating legs back and forth, Jessica completed 10 seconds of single leg jump squat on one leg, then switched to the other leg for the remaining 10 seconds.
  • At this point of the workout, Jessica was losing her stamina.
  • Complete for 20 seconds, rest 10 seconds, then move on to the last exercise.

Beginner variation: if this is too difficult complete the jump squat with two legs.

D4. Jump Burpee Push Up

The last exercise is the jump burpee push up, however you can choose whatever kind of burpee you want.

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

Coaching cues:

  • Jessica choose to do the jump burpee.
  • I never underestimate her, but I wasn’t expecting the jump.
  • I asked her to give me a tuck jump on the last rep, but she laughed it off and said it wasn’t happening.
  • Complete 20 seconds, rest 10 seconds, then complete 1 more round, and you are done.

Jessica’s Workout Feedback

That’s another Afterburn 1.0 workout in the books.

Here’s the final feedback from trainee Jessica.

Jessica: I feel amazing. The workout just gives you energy.

However, it’s unfortunate because it’s bedtime now and I’m probably going to be buzzing since I usually don’t workout this late at night.

I love all the exercises, it hits every part of your body, all your major muscle groups, and it trains you to be explosive, powerful, quick, and athletic.

Plus, the results are killer.

You’ll feel leaner the next day after you do just one of these Afterburn 1.0 body recomposition workouts.

I already feel leaner right now, and I just barely finished.

I also love that the workouts are always changing too, so it’s never the same old boring workout.

Therefore, you don’t go to the gym and think, “Oh this workout again”.

It’s great that the workouts are always something different, even though you’re using the basic compound movements that actually work.

Brad: Yesterday I trained a follower named Ryan, and today I trained Jessica.

My question to you is, who’s next?

If you are in San Diego, or you want to fly in and have me train you, maybe I’ll pick you.

Comment below if you’re in.

With that said, Kyla, Jessica and I are super tired because it’s been a long day.

We love you and thanks for following our journey.

Don’t forget to hydrate.

I can’t wait to see your Live Lean Shred results from both the Home Shred and Live Lean Afterburn 1.0 body recomposition workout plans.

The home workouts are so good for you, but if you really want to see maximum results, do at least one or two of these Afterburn 1.0 workouts per week, as well.

All right that’s it.

Good night from San Diego.

Kyla and I are going in the pool.


Next Workout: Complex Training Workout #7 | Body Recomposition Workout Plan


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