Today, we have an amazing circuit that's really gonna hit all of our body.
So Sylvia talk me through what we're doing. Sure.
We're going to do a strength circuit today that is full body.
We are starting off with exercise.
Number one, lower body is first, this is called the suitcase.
What we want to sit those hips back down,
chest is open, back straight and we are really pushing through those heels,
squeezing the glutes all the way up top.
Ok?
And the reason why this is a suitcase squad is almost like
we had our luggage and we were going to the counter.
That's right. We're putting things down or dropping them up, right.
So you wanna just make that kind of little mental image as we're going.
And how many of these do we wanna do? Let's do 60 seconds work. Oh,
I love it.
Ok. So we do 60 seconds.
The bell goes off. Ding, ding, ding. What do we do? You'll have some time to rest.
About 15 seconds. We'll move on
upper body.
We're gonna do the Arnold Press. We're gonna start here with
the arms rotated in as we exhale up top we're gonna shoot it up overhead
and then bring it right over that chest elbows come in,
we go up and down. Your goal is to pace yourself.
Get as many reps as you can for 60 seconds. Ok?
And then if I reach muscle failure,
I'm actually a success because I'm really challenging myself.
That's right. Right.
So, don't be upset.
But if I find this to be a little too hard I could, what just, you can
drop one weight and maybe just focus on that press. OK.
Sure. Or go into two lighter weights. OK. That sounds good.
So now we do one minute of that,
then we're gonna go 30
30.
So I'll have time to rest and then we'll move into like a, a full body core exercise.
We're gonna chop it. We'll start on the right
and then we're just gonna chop it down.
We'll go 30 seconds from one side to the other.
When that 30 seconds is over, we'll just switch to the other side.
So
which side goes up? Which side goes down? So
can hear about your hips. Talk to me about your knees. Yeah.
So we are softening those knees.
We're going from left to right up to down, finding a torso rotation,
really working that core?
OK.
And do I wanna focus on I'm pulling up and kind of like stopping,
do I want to control my descent?
What do I want to think about? So of course, you always want to be in control.
Nothing is haphazard here. Everything is intentional.
If you're finding a nice rotation,
lengthening out the corner and chopping it down to that one
side coming up and then chopping down soft knees here.
Ok. And how do I pick the weight for this? How should I know like, ok, this is, I
would
like a medium challenging weight, something that you can
feel like your heart rate is coming up with and you're working the full body. Ok?
And we do 30 seconds of each side. So there's our minute again. There's our minute.
Now we get a little bit of rest. And what are we gonna do?
We're gonna repeat the lower body,
the upper body and this core exercise again three times in total.
Ok.
So we're gonna go back, we've got the suitcase squat, we've got the Arnold Press,
we're overhead, we're going back to the chop.
We did it again, 30 seconds each side. Ok? We do that three rounds
then
drum roll. We go to a full body finisher. OK?
I'll have you do 60 seconds of this particular exercise.
So you already have the two dumbbells. I just want you to separate those dumbbells.
Have some space in between. Ok, we're gonna start, we'll start on the left hand side
that's called the ground snatch.
So with your left hand, you're gonna sit into the seat,
grab it here, slide it up the body,
bring it down,
then you'll duck walk laterally.
Get to the other side
with that right hand drop, lift, bring you back down.