SFTS v. 3

Back to dumbbells only this week, as that seems to fit more people. This is both beginner and advanced depending on how heavy you go, so should work for anyone and everyone. Every circuit has a lower body, an upper, a core, and a mobility drill (except the last one, no mobility there) so you cover all your bases as efficiently as possible.

Link for PDF and Table below, GIFS below that. Link to full programs as well for those interested. Enjoy!

Circuit 1

Step Ups

Renegade Row

Weighted Leg Lowers

Rotational Plank

Circuit 2

Single leg elevated glute bridge

Standing Alternating Overhead Press

Barrell Rolls

Serratus Wall Slides

Circuit 3

Nosebreakers

Alternating Bicep Curls

Suitcase Carry