Today’s training circuit is all about muscle building. This  weight lifting workout is for more advanced clients. This is a skillful movement and should only be done if you have been coached in it. Your client’s safety is paramount. The weightlifting exercises are the quintessential snatch and the overhead squat. Lastly we have the push when suspended and Pull when suspended. This training circuit provides a well balanced upper and lower body workout.

Exercise 1 Olympic Lifting – The Snatch 

12 – 8 – 6 – 8 – 12 reps of Snatch
30-120 seconds rest between sets

Exercise 2 Overhead Squat

12 – 8 – 6 – 8 – 12 reps of Overhead Squat
30-120 seconds rest between sets

This is a fairly advanced exercise, especially if you are lacking in thoracic extension or shoulder flexion.  If this is the case then you need to bring the bar down to your shoulders or load using dumbbells in your hands.

 

Exercise 3 Suspended Standing Push

12 reps x 5 sets of Push while suspended 
30-120 seconds rest between sets

A suspended exercise to activate the core while working on the chest, beach muscle heaven.

Exercise 4 Standing Suspension Pull

12 reps x 5 sets of Pull while suspended 
30-120 seconds rest between sets

Training all the ‘posture muscles’ that sit posterior of the body, this is an excellent exercise to pump the guns after yesterday and to get you standing taller.

If you would like additional fitness videos please subscribe to FASTER’s Fitness Library  To learn about exercise design theory please check out Functional Training Circuits . Click here for a FREE personal training course.