#102 The Complete Circuit: 30-Min Full-Body Flow

Delivers the perfect balance of opposing movements for comprehensive development without weak links

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #102:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees toward chest.

2. Diamond Push-Ups (Upper Body - Triceps)
   How to Do It:

   • Hands form diamond

   • Elbows close to body

   • Lower chest to hands

   • Push up

Easier Variation: Perform from knees or elevate hands on a bench or sturdy surface to reduce the load.

3. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

4. Sumo Squats (Lower Body - Inner Thighs, Glutes)
   How to Do It:

   • Wide stance, toes pointed out

   • Lower while keeping chest up

   • Push knees out

   • Rise through heels

Easier Variation: Reduce depth or use a smaller stance while maintaining proper form and knee alignment.

5. Superman Holds (Upper Body - Back)
   How to Do It:

   • Lie face down

   • Lift chest/arms

   • Hold briefly

   • Lower controlled

Easier Variation: Alternate lifting just your upper body then just your lower body instead of lifting everything at once.

6. Split Jump Lunges (Dynamic - Power)
   How to Do It:

   • Start in lunge

   • Jump to switch legs

   • Land softly

   • Continue alternating

Easier Variation: Step through changes instead of jumping, alternating legs while maintaining proper lunge form.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• CARDIO-POWER SANDWICH! High knees and split jump lunges create the perfect cardio-power combination at the beginning and end of each circuit!

• PUSH-PULL BALANCED DEVELOPMENT! Diamond push-ups and superman holds target opposite sides of your upper body for balanced strength that prevents injuries!

• CORE-TO-LOWER CONNECTION! Russian twists and sumo squats create rotational power combined with lower body strength for total functional development!

See you tomorrow morning!

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