Drill Coach Total Body Circuit

So … what do I have in store for this week’s group circuit workout at the gym? A total body circuit with lots of squats, push-ups and plyometrics.

Warm-Up Circuit
10 prisoner squats
10 arm shuffles
10 lunges
Plank – 30 second hold
Rest 30 seconds and repeat 3 times

Circuit 1
10 dumbbell single-leg RDL RIGHT, then
10 3-point dumbbell rows, left leg up
10 dumbbell single-leg RDL LEFT, then
10 3-point dumbbell rows, right leg up
10 rim jumps (5 each side)
10 T-stabilization push-ups
Rest 30 seconds, and repeat 3 times

Circuit 2
10 alternating dumbbell chop squat
10 no-arm hops
10 Lock offs
Rest 30 seconds, and repeat 3 times

Circuit 3
20 dumbbell squat & backward throw
One-arm plank – 30 second hold RIGHT
One-arm plank – 30 second hold LEFT
20 ankle hops
Rest 30 seconds, and repeat 3 times

Circuit 4
10 lateral squats RIGHT, hold for 30 seconds on last rep
10 lateral squats LEFT, hold for 30 seconds on last rep
Power Skip for 1 minutes
10 roll over push-ups
Rest 30 seconds, and repeat 3 times

Circuit 5
Tabata planks (20 seconds hold, 10 seconds rest, repeat 7 times)metrics.