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!

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

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells.

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

► INSTRUCTIONS:
It looks like this:
4 Circuits (3 exercises per circuit — a Strength, Power and Isometric exercise)
Timed Intervals (40 seconds work for each strength exercise, 30 seconds work for each power exercise, 20 seconds work for each isometric hold. Rest for 10 seconds after every exercise.)
Repeat Each Circuit x2 Sets
Bonus Burnout Circuit

►Workout Outline:
1⃣ CIRCUIT ONE:
1 Strength: 2 Squats + 2 Bicep Curls
2. Power: Wide Hold + Curl + Squat Jack
3. Isometric: Squat Hold
X2

2⃣ CIRCUIT TWO:
1. Strength: Staggered Deadlift + Row, R/L
2. Power: Staggered Deadlift + Row + Clean + Front Squat, R/L
3. Isometric: Single Leg Deadlift Hold + Row, R/L
X2

3⃣ CIRCUIT THREE:
1. Strength: Lateral Lunge + Press, R/L
2. Power: Push Up Burpee + Lateral Lunge, R/L
3. Isometric: 1/2 Push Up Hold
X2

4⃣ CIRCUIT FOUR:
1. Strength: 2 Lunges + 2 Overhead Triceps
2. Power: Lunge Jumps
3. Isometric: Hollow Rock Hold + 1 Dumbbell Skull Crushers
X2

5-Minute Ab Circuit Add On:
Plank Knee Drives / Mountain Climb (Mod: Overhead March)
Dumbbell Dead Bug / Reverse Crunch Tucks
Alternating Leg Lowers / Toe Touches
Slow Bicycles / 3 Count Bicycles
Head, Shoulders, Knees, Toes Plank

►TIME STAMPS:
00:00 Workout Introduction
02:10 Warm Up
06:30 Circuit One
11:45 Circuit Two
17:10 Circuit Three
23:20 Circuit Four
29:05 Ab Add On
38:15 Cool Down + Stretch
41:30 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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LINDSEY WEARING (affiliate links):
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RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/43SmQh5
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Tank -- https://creatoriq.cc/42F2UhG
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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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