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KilledBySeb

Personal Trainer

KilledBySeb
Single Dumbbell Circuit Here's a great circuit for those of you lucky enough to have sourced dumbbells during lockdown. The beauty of this circuit is that you only need one dumbbell as we work each side of the body independently. Perform 40 secs of each exercise followed by a 20 sec rest in a circuit fashion. Once you complete a full set move the dumbbell to the other hand and repeat. Perform 3 sets each side. Good luck!
single Dumbbell Circuit
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Pyramid Circuit This is a tough one! Start by performing High knees for 30secs followed by a 30 sec rest. Then add mountain runs straight after high knees and take a 30 sec rest. Add the next exercise in the sequence on each set and throw the 30 sec rest onto the end of the set! When you get to the top of the pyramid (all 7 exercises) move down the pyramid by removing the first exercise from the sequence on each set! So you will start the session on 30 secs of High knees and finish it with 30 secs of sit ups. Find it too difficult? Just work your way to the top of the pyramid rather than up and down! Give it a go!
Bodyweight Pyramid Home Workout
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Here's a great ascending circuit for the abs that can be done in just 16 minutes! It's simple to do yet will have your tummy on fire! Combine this with a calorie controlled nutrition plan and you'll have a flat and toned tummy ready for swimsuit season! Complete each exercise in a circuit fashion as follows: Set 1 = 30 secs on 30 secs off Set 2 = 40 secs on 20 secs off Set 3 = 45 secs on 15 secs off Set 4 = 50 secs on 10 secs off Can't complete the full allocated time? Just do as many reps as possible in the time as you can! Give it a go and let me know how it feels!
16 Minute Abs
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⏱⏱EMOM Circuit⏱⏱ (Every Minute on the Minute) This is a brutal circuit which requires no equipment at all and gives a great blast to the legs! Perform the allocated number of reps of each exercise in a circuit fashion. You have 1 minute to complete the reps, the remainder of the minute is your rest. Complete 5 sets of this circuit back to back; this means when you complete the final exercise rest for the remainder of the minute and go straight back to the first exercise! There is no extended rest! If you struggle to complete the allocated amount of reps in the time provided marginally reduce the required amount of reps for that exercise. Good luck!!
EMOM Bodyweight Home Circuit
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🛎Single Kettlebell Circuit🛎 Anybody that's managed to get a single kettlebell for lockdown should definitely give this circuit a try! It's great at increasing the heart rate and getting that upper body absolutely pumped! The weight here is key; to emphasise on cardio development use a lighter weight and replace 10 reps for 45 secs of each exercise. To develop strength and explosive power use a heavy kettlebell and focus on explosive technique. Complete 10 reps of each exercise and then move onto the next in a circuit fashion. Have a minute rest at the end of the circuit and complete for between 4 and 6 sets 💪
Single Kettlebell Circuit
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Give this home based bodyweight workout a try. No equipment needed, just a bit of free space and possibly a yoga mat. Perform each exercise for 45 seconds and take a 15 second rest in between exercises. Take a 1 minute rest at the end of each cycle. Complete for 5 sets. On the Double Lunges either alternate legs or do 5 on one leg before moving to the other.
Bodyweight Home Workout Circuit Session
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Start with both feet in the center of one of the boxes on the agility ladder. Bring your knees up above the hip line one at a time whilst moving along the ladder ensuring that both feet land in each box as you move along. It's important to ensure that you keep your chest lifted throughout this exercise and you remain soft on the knees.
Agility Ladder High Knees
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Start in a top plank position with your hands positioned shoulder width apart and your feet close together. Hands should be placed on the outside of the ladder and the feet should be placed on the outside of the opposite side of the ladder. Jump your feet up in a squat thrusting fashion to the box on your left hand side, ensuring that there is a small rotation on the hips and the obliques. Return your feet back to the starting position and repeat to the box on your right hand side. From here return to the starting position again and this time perform a squat thrust into the box directly in front of you ensuring that you bring your knees close to your chest. Ensure that you remain light footed and soft on the knees throughout.
Agility Ladder Oblique Squat Thrusts
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Begin on the outside of the agility ladder with both feet together. Side step with both feet through the box on the agility ladder ensuring that both feet touch the inside of the box before leaving it. Upon leaving it the foot furthest away from the box touches the floor whilst you raise the knee of the leg closest to the ladder. When raising the knee ensure that it comes to at least hip height. Repeat this from side to side whilst moving up the ladder each time.
Agility Ladder Heisman
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