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Total Body Circuit Workout #3

Walking Lunge

Start position: Stand with feet hip width apart. Hold a Dumbbell in each hand.

Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

Push body up and move the back foot beside the front foot. Alternate feet and repeat.

Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor

One Arm Dumbbell Snatch

Keep torso straight but bent forward at the hips slightly.

Explosively raise the dumbbell by extending the hips, knee and ankle in a "jumping action".

Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.

Rotate elbows around and under the dumbbell.
At maximum bar height, fully extend the elbows and lock the dumbbell overhead.

Catch the dumbbell by flexing at the knees and hips to absorb the weight.

Dumbbell Power Clean

Keep torso straight but bent forward at the hips slightly.

Explosively raise the dumbbells by extending the hips, knee and ankle in a "jumping action".

Keep your elbows out and shoulders directly above dumbbells as long as possible.

Keep the dumbbells close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.

Keep the elbows high during the pull until the highest point.

Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.

This should be a fluid motion where all the steps flow together.

It should take you about 5 minutes to finish this 3-exercise circuit once.

Complete this circuit at least 3x and more than 5x to get a 10-15min workout.

Beginner

  • Take a 30-45 second rest after each exercise
    •
  • Rest for 3-5minutes after you finish 1circuit (do all 3 exercises)

Intermediate
  • Take no rest after each exercise
    •
  • Rest 3 minutes after you finish 1 circuit (do all 3 exercises)

Advanced

  • Take No rest after you finish a circuit
  • Rest only after you finish at least 2 circuits

Use dumbbells that are heavy enough to give you a good workout.Although no pain no gain is a bad rule to follow you Don’t a weight that’s too light where you don’t feel anything at all. Do not use a weight that is so heavy where you have to strain, contort and twist your body just to finish a repetition.


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