Full Body Circuit

After Holiday Workout

I took some time off from training during the holidays to spend time with the family and get some much needed rest. While on my little vacation like most I consumed lots of "comfort food". I couldn't wait to get back to the gym but unfortunately Hotlanta turned into Snowlanta and my flight back home was delayed. So instead of turning the airport into drunkapalooza I got out my trusty smart phone and began creating a workout that I could do pretty much anywhere. All you will need is 2 dumbbells but there optional. The workout will consist of 7 circuits with about 20-25 reps of each exercise. At the end of each circuit you will do what I call a burnout. In the burnout you will do each exercise for 1 minute none stop.
*Note: Take a 30 seconds break before the Burn Out & after. Drink lots of water.

• Circuit 1
• Prison Squats
• Sprawl(UFC) Go down to knees come up but stay in squat position
• Front Lunge
• Burn Out
• Circuit 2
• Dead Lift
• Bridge with alt leg ext
• Pulsating Plank
• Burn Out
• Circuit 3
• Front Squat with Dumbbells
• Side Lunge
• Squat with leg raise
• Burn Out
• Circuit 4
• Chest Press
• Lateral Raise
• Alt Press
• Burn Out
• Circuit 5
• Bent Over Row(wide)
• Renegades(Alt Rows)
• Pull Over with DB
• Burn Out
• Circuit 6
• Arnold Press
• DB Curls
• Tricep Ext
• Burn Out
• Circuit 7
• Trunk Curl
• Reverse Trunk Curl
• Guru Roll (lay flat on the floor tuck chin to chest & roll up to touch toes)
• Burn Out