Total body exercise

Equipment: Weighted goods
Format: Make each step for the suggested representative, repeat the circuit for 3-4 rounds

Circuit 1 (3x):

Reverse Curts Lanj (6-10)

• Start standing with a weighted object in each hand on the distance of the hip of your feet, the core hanging, chest straight and on your shoulders.
• Make your right leg behind and back so that your right knee is finished in your reverse cuts behind your left heel. Keep your chest up, not bend forward on your knee or allow your back knee to touch the mat.
• Power through your front heel to return to the initial position.
• Repeat reverse kurts lung in the opposite direction, completing a single representative of this practice.
• Continue to the sides from turn to reach your maximum representative range.
• MOD: Remove weighted items and complete this step only with bodyweight or display reverse lungs instead.

Drag curl (6-10)

• Start standing with a weighted object in each hand on the distance of the hip of your feet, the core hanging, chest straight and on your shoulders.
• Kaj on the hips at an angle of 45 degrees with your body (sending back the hips as you are closing the door of a car with them), and attached between your shoulders, so they are not moving forward. Allow your dumbbells to hang forward with your palms under your chest and place your head and neutral position in a neutral position.
• As you pull your elbow towards your ribbacks, allow your mobility as your mobility, which squeezes biceps at the top of the exercise.
• Reduce the initial position with control and repeat for your maximum representative.

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Circuit 2 (4x):

Sumo Dalift (6-10)

• Dambal: Start standing in a wide sumo trend, out to the toes, hanging the core and back and down the shoulders (as they were against a wall) holding your dumbbell in front of your thighs. Send your hips back as you bend the knees, bringing the weight down with your shin.
• Barbel: With your barbell load, stand in a wide sumo trend with the bar. Send your hips back, bending the knees and hold your bar inside your feet. Handle your core and place your shoulders back.
• to install: Make a feeling of full body stress by pulling a little on the weight, breaking your core, attaching between the shoulder blades, and pressing your heel in the mat to attach your glutes.
• Drive through glutes to stand powerful, keep your weighted bar or dumbbell closer to your body at all times, do not let them get out.
• As you come up, touch your legs and come down keeping your weight in mind.
• Repeat for your maximum representative.

Wide Grip Ro (6-10)

• Start long, core hanging, standing shoulders back and down (as they were against a wall) and holding a weighted object in each hand, palms facing your body.
• Kaj on the hips at an angle of 45 degrees, hanging the core and keeping back flat. Hang your weighted items under your chest (without moving your shoulders) and place your head and neutral position.
• Using your back muscles, squeeze your elbow up, out, and back, squeeze between the shoulder blades.
• Maintaining your body conditions, lose weight with control.
• Repeat this sequence for your maximum representative.

Circuit 3 (3x):

Turkish Gate UPS (5-10)

• Lie on your back, with your right knee bending, left leg straight. Your right hand is straight, holding weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
• Use your left hand for balance-it should be at an angle of 45 degrees in your body.
• Press down through your right heel because squeeze your glutes to raise your hips above the ground. You will only support yourself like a tripod, on the surface of the left hand, straight left toe, and your flat right leg.
• Look at the weight when you get into a permanent position. Repeat for all representatives on the right before switching down down and left to the left.