Live Lean Workout Tracker Page 6
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30Live Lean
!
AFTERBURN
6
AFTERBURN
Circuit Training Workout # 4
Note: Keep rest periods short. 20 sec rest or less between exercises & 60 sec or less between each circuit.
Circuit'A:
Reps
Set'#1
Set'#2
Set'#3
10/leg
A1.$ Alternating$Dumbbell$Reverse$Lunge
10
A2. Wide$Grip$Pull$Ups
15
A3. Decline$Pushup
60$sec
A4. PushCup$Position$Plank
Ignite'it'Up:
Stationary)Lunges 60)sec
Circuit'B:
Reps
Set'#1
Set'#2
Set'#3
10
B1. High(Pull
10/leg
B2. Single(Leg(Squat(To(Bench
8
B3. Alternating(Overhead(Shoulder(Press
45(sec
B4. Swiss(Ball(Roll(Outs
Ignite'it'Up:
Side%To%Side%Hops
60%sec
Circuit'C:
Reps
Set'#1
Set'#2
Set'#3
12
C1.
Barbell*Back*Squat
15
C2.
Alternating*Kettlebell*(or*DB)*Swing
10
C3.
Barbell*Bicep*Curl
30*sec
C4.
Bicycle*Abs
Tabata Workout Finisher
Work
Rest
Set #1
Set #2
D1. High Knees Jump Rope
20 sec
10 sec
D2. Jump Rope: 1 leg x 2 leg hop x 1 leg
20 sec
10 sec
D3. Double Unders Jump Rope
20 sec
10 sec
D4. Alternating Split Squat Jump Rope
20 sec
10 sec
NOTE: Complete D1 x 20 sec. Rest 10 sec. Complete D2, D3, D4 same way. Rest 10 sec. Repeat.
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