30-Minute Full Body SPI Circuits (Strength, Power, Isometrics) Workout!

Each circuit starts with a strength training exercise as your base....Then we’ll challenge your endurance with a power move, and round out each set with a quick isometric hold as a final burnout.

We'll stay online after today's workout for a 15-Minute Q&A - drop any questions you have or things you want to chat about in the comment box!

THE WORKOUT: 30-Minute Full Body Circuits (Strength, Power, Isometrics)

► EQUIPMENT: Medium-to-Heavy Dumbbells

► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels!

► INSTRUCTIONS:
It looks like this:
4 Circuits
3 Moves Per Circuit (Strength, Power, Isometric)
Timed Intervals (30 seconds of work, followed by 15 seconds of rest)
Repeat Each Circuit x 2 Sets

►Workout Outline:
CIRCUIT ONE: LEGS
1⃣ Strength: 2-Pulse Side-to-Side Squat + Clean
2⃣ Power: Lateral Push + Single Sided Squat Clean R/L
3⃣ ISO: Uneven Squat Hold R/L
X2

CIRCUIT TWO: ARMS
1⃣ Strength: Alternating Curl + Press
2⃣ Power: Row, Row + Burpee
3⃣ ISO: Uneven Overhead March Hold R/L
X2

CIRCUIT THREE: LEGS
1⃣ Strength: Lateral Lunge + Reverse Lunge R/L
2⃣ Power: Lunge Jumps
3⃣ ISO: Lunge Hold + Calf Raise R/L
X2

CIRCUIT FOUR: ARMS
1⃣ Strength: Glute Bridge + Chest Press
2⃣ Power: Dumbbell Overhead Crunch + Knee Tuck
3⃣ ISO: Hollow Rock Tricep Hold
X2

Bonus Abs and Core
3 Count Mountain Climbers
Prone Lift Offs
Push Up Burpees
3 Count Bicycle Crunches

►TIME STAMPS:
00:00 Workout Introduction
03:35 Warm Up
08:45 Circuit One
14:05 Circuit Two
19:20 Circuit Three
24:30 Circuit Four
29:30 Bonus Core
33:20 Cool Down + Stretch
35:00 Member Q+A

► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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► lululemon Swiftly Tech Cropped Short-Sleeve -- https://creatoriq.cc/3VtrBwR
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MORE of My POPULAR Full Body Workouts on YouTube:
►15-Minute Full Body STRENGTH Workout with Dumbbells -- https://youtu.be/lvU8Mhsi7rw
► 25-Minute Power Leg Workout (Strength, Power, Isometrics) -- https://youtu.be/VqhB4zBBQIo
► 30-Minute Full Body Shred - https://youtu.be/6iMgpQzX3AM
► Live 30-Minute Strength and Abs - https://youtube.com/live/ITW-9df6Pn8?feature=share
► 35-Minute Full Body STRENGTH Workout with Dumbbells -- https://youtu.be/dor93Sh9mF8
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