Circuit Training Workout # 4 Pull Muscles Plus

Need: Dumbbells, Stability Ball

Lunge Forward Prisioner Squats Lunge Backs 1m (2 forward lunges, 2 prisioner jump squats, 2 back lunges) TO Alternating Dumbbell Plank Rows 1m TO Double Stop Push Ups 1m
(lower halfway down, pause, lower down, raise halfway up, pause, raise up, repeat)

Bent Over Dumbbell Lateral Raises 1m Each Side TO Ultimate Burpee with Dive Bombers 1m (add a dive bomber to the middle if your burpee!)TO Alternating Plank Sweep 1m
(sweep your knee across your body to the outside of your elbow)

Dumbbell Overhead Press & Front Raise 1m Each Side (one arm presses other arm raises ) TO Double Hammer Curls 1m TO Seated Curls 1m (focus on exterior rotation of bicep)

Swaying Plank Push Up 1m (sway to left, sway to right (core tight!) lower into push up, repeat) TO Bicep 21s 1m 30s (lift lower half 30s, lift upper half 30s lift full range 30s) TO Push Up Half Burpee Hold 1m (push up jump to half burpee, hold low squat 5 counts)

Cobra Pose & Lift 1m (lift 5 count, lower & press up, repeat) TO Hover Hold 30s TO Shoulder Core Combo 1m Each Side (press your arm up and rotate your torso to the opposite (activate
core) hold 2 counts, repeat)

Alternating Back Touch 1m (arms behind alternate bending elbow & touch back) TO VShoulder Presses 1m TO Flip Tri Lifts 1m Each Side (palm faces back & lift )

Alternating L-Shoulder Raise with Calf Lift 1m TO Dumbbell Concentration Curls 1m Each Side (focus on interior rotation of bicep)TO External Rotator Cuff Lifts 1m Each Side

2 Count Bicycle Abs 1m TO One Arm Push Offs 1m (as arms straighten, alternate lift hand off floor, hold) TO Plank to Low Squats 1m (plank 3 count, jump into 3 low squats)

Reverse Dumbbell (or Medicine Ball) Dunks 1m TO Staggered Low Push Up Holds 30s Each Side (lower & hold) TO Inner Thigh Squeeze Lift & Lowers 1m

Squat with Controlled Alternating Kick Back 1m TO Wall Assisted Lift & Lowers 1m30s (30s Both Legs 30s One Leg Lifted Each Side) TO Wall Assisted Alternating Knee Tucks 1m

Plank Madness 1m 30s (touch hip side to side x 2, raise to high plank, lower, alternate knee to elbow x 2, raise & lower) TO Knee Reach Over Crunch 1m