8/6/2019 Circuit Training Workout #30

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Circuit Training Workout # 30 Pushed To Pain 

Need: Dumbbells, Kettlebells, Cable Pulley, Medicine Ball

Overhead Pulley Rows with Hand Twist 1m Each Side (pulley at highest setting, palm down

pull to palm out)TO Straight Arm Cable Core Twists 1m Each Side (slow & controlled, pulley

at hip height) TO Low Pulley Hand Twist Rows Each Side (pulley at lowest setting) 

Side Leg Raises with Weight 1m Each Side TO Weighted Table Top Crunch 1m (lower 

with ball over head, crunch up and place weight back on your feet, lower without, repeat)TO 1, 2, 3Wide Climber Push Ups 1m (three wide climbers, drop into push up & repeat) 

Cross Leg Medicine Ball Reverse Crunch 1m Each Side TO Medicine Ball Oblique SitUps 1m Each Side (heel on toe, opposite hand holding ball) TO Wide Push Ups Combo 1m

(hop 3x side to side over mat, leg out to straddle lower into push up, leg back, repeat) 

Wide, Narrow, Wide, Up! 1m (jack out wide, narrow, wide, jump up, repeat opposite order) TOSide Facing Push Up to Knee Hold 1m (push up with face down to side, press up and grab that

sides knee, hold 2 count, repeat other side) TO Alternating Toe Touch Ups 1m

Traveling Low Weighted Squats 1m (lower & move 2 steps to left, stand, lower into squat and

return, repeat) TO Engaged Core Flex Heel Lift & Lowers 1m Each Side (push through heel)

TO Angled Kettlebell Deadlifts 1m Heels Up, 1m Toes Up (use weighted plate for lift)

8/6/2019 Circuit Training Workout #30

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Side Plank Leg Lifts 30s Each Side TO Alternating Extended Push Up, Touch Backs 30s(extended leg through and under into push up, lift that same leg and touch back behind as lowering

into push up) TO 4 Climbers into Alternating Side Plank Drops 1m (complete 2 drops) 

Atomic Sit Ups into Reverse Lunge 1m (from laying flat, stand into press, then alternating

reverse lunge, lower & repeat) TO Mt Climber into Curtsy Lunges 1m (jump back into plank,complete 2 quick knee tucks, do push up, jump to stand, curtsy lunge on each side, jump back and

repeat) TO Side to Side Oblique Ups 1m (roll, lift to touch, roll to other side & repeat)

One Legged Plank Rows 30s Each Side (in plank one dumbbell in left hand, lift right leg,

complete rows) TO Low Squat Press & Stand 1m (lower into squat, hold & press up twice, stand

to press hips forward for 2 squats & repeat) TO Wide Legged Alternating Toe Touches 1m 

Alternating Single Dumbbell Upright Row Step into Forward Lunge &Press 1m Unilateral Single Dumbbell Push Up Press Burpees 30s Each Side (jump back into plank,complete 1 push up, press weight up in Side Plank, lower back and jump forward, complete shoulder 

press & repeat) TO Single Dumbbell Alternating Squat to Woodchops 1m 

Side to Side Lunges with Bicep Curls 1m (lunge to side, 3 curls, lunge to other side and repeat) TO Held Row in Squat 1m (pull weight back into row, hold 5 count, lower and repeat)  TO 4 x 4

Climber Bicycles 1m (complete 4 climbers, roll into 4 bicycles, repeat)

Swimming Planks 30s Each Side (slow and controlled, wrist touches down on weight on lower)

TO Rear Delt Raises in Split Stance 1m Each Side TO Dumbbell Burpees 1m