Today, we're gonna be doing an advanced circuit, so really make sure you warm up good, first.
You're gonna be working out right along side me.
So push yourself with the intensity, and really step up to the challenge.
First of all, we're gonna be doing 20 seconds intervals.
So you're gonna take 20 seconds during the exercise, five exercises.
Between each exercise, you're gonna get 40 seconds of rest.
So really push yourself during that 20 seconds, and then fully recover, let your heart rate
come down, get ready to go again for the next exercise.
Once you finish all five exercises, you're gonna repeat the circuit again using the opposite
side on some the single-sided exercises.
So are you ready?
Let's go ahead and do this.
So we're gonna start with a Lateral Lunge, again, 20 seconds on, 40 seconds off.
You're gonna need one dumbbell or kettlebell.
Go ahead and hold it on one side, and here we go: Stepping out to one side, Lateral Lunge,
come back up, pressing overhead.
Remember, we're going for 20 seconds -- as many as you can get done, with good form,
for that 20 second period.
Now we're gonna do all one leg, and then you're gonna repeat the circuit and do the other
leg a second time.
We got 3 seconds left.
And we're gonna go ahead and move into our next exercise.
So we got 40 seconds rest -- catch your breath, let your heart rate come down, and we're gonna
get ready to do a Romanian Deadlift with a Row, balancing on one leg.
So you're gonna be on one leg, nice and tall, core is tight, dumbbell is gonna be on the
opposite hand of the leg you're standing on.
And the other foot, you're gonna let hang right behind you -- you can use it as kickstand
right behind you to give you some balance.
So here we go -- we're going for 20 seconds.
Bending from the hip, all the way down, and you're gonna row it up, stand back up, stand
up.
Bend, row, down, stand up.
Again, 20 seconds, as many as you can get done.
And when you repeat the circuit, you're gonna repeat on the opposite side.
So remember what side you do.
Here we go for 3 more seconds.
And, done.
We got 40 seconds of rest again.
Catch your breath, let your heart rate come down, and we're gonna move on to a Push-Up
with your feet in the TRX.
So go ahead and set that dumbbell down, and get yourself into position.
We're gonna go down to the floor.
We're gonna place your feet in the TRX, and then gracefully turn yourself over, so you're
in push-up position.
And again, we're going for 20 seconds.
So here we go: Core's nice and tight, and tuck those knees in.
Keep that core really tight.
Don't let your back sag or let your hips come up.
And get as many done as you can get done in that 20 second period.
We're almost there -- we got 5 seconds.
And, done.
And you're gonna go ahead and take your feet out.
We're actually gonna go ahead and make this into one handle for this next exercise.
So just slipping each knot through.
And from there, place your foot in the TRX.
Here we go -- this one's really gonna get your heart rate up.
You still have that 40 seconds.
Catch your breath, let your heart rate come down, and we'll go in 5 seconds.
On your mark, get set, and we're gonna bend down and jump.
Down, jump.
Now really keep that knee tracking right over your toe, as you go.
Core's tight, chest up, good posture.
Go at your own pace.
Give me 5 seconds more.
And, rest.
Take your foot out -- we've got one more exercise to go.
Remember, you got 40 seconds.
Catch your breath, let your heart rate come down, take that recovery period -- get yourself
ready in position.
You need one weight for the next exercise.
Place right in front of you.
And here we go in 3 seconds -- 2, and go: We're gonna do a Clean.
Up, set it down, hands down, take your feet out.
Opposite side -- clean it up, set it down, hands down, and repeat.
Again, for 20 seconds.
Here we go, last one.
And that's it.
After you're done, 40 seconds of rest.
Repeat those five exercises using the opposite side.