- 1 year ago
COLLECTION 1 Dynamic Circuits [Weeks 1–4]
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance using moderate weight not only builds
strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
Weeks 1-4
Dynamic Circuits
Day 1 - Upper Body Circuit 1
Day 2 - Lower Body Circuit 1
Day 3 - Total Body Circuit
Day 4 - Upper Body Circuit 2
Day 5 - Lower Body Circuit 2
Day 6 - Steady State Cardio 1
(optional)
Category
🛠️
LifestyleTranscript
00:00It's here, y'all. Steady state cardio. We are going to have fun, but this is just that
00:13time for you to just sweat with me. I always tell you to do that steady state, but today
00:17you're with me. You can do this at any point in the program you want, especially on a weekend
00:23when you're like, you know, I still need a little strong tea and I want to burn a little
00:26calorie. We're going to move. Just stay with me. Have a lot of fun. Don't worry about anything
00:32else but moving. Here we go. Four, three, bring your hands to you and slightly lower
00:39the knees. Just bend them just a little bit. Keep the core nice and tight. As we go through
00:44the steady state, I'm still going to be giving you the mind muscle connection cues. You know,
00:50I got Chris and Kristen. They're here to go. Just move. Now, if you're with somebody out
00:54there, you're like, strong tea, I don't have that rhythm. Listen, you go right, go left,
00:59forward, backwards. Just stay safe and move and sweat with me. Give me four more here.
01:04Four, three, let's start to bring those arms out, y'all. Come on. Lateral raise, just like
01:09we do in the workout. I want you to push down. We're working those outer shoulders. You will
01:16sweat today. Try to keep the core nice and tight as you breathe through. Yes. Act like
01:21you have some weights on those forearms and you're pushing out. There we go. Stay in it.
01:27Pursue. You're going to give me eight more here. Give me eight more. You keep going.
01:31You're just going to start to tap the legs back in four, three, let's tap back. Let's
01:37go. Come on, take it back. Come on. Pull it out right here. Yes. Squeeze the back as you
01:44go. Come on. Let's move. Yes. You know your core consists of the forward and back and
01:52that trunk, so we work everything. Drive the elbows back and move. Keep it going. You're
01:59going to keep your feet the same and we're going to just do a chest opener like we do
02:04in a lot of our workouts. Ready? Join me now here. Come on. Chest opener. Pull it back.
02:10Squeeze the upper back. Don't overemphasize the movement. Don't do too much. Don't do
02:15too little. This is about steady state and guess what? There is not one ounce of jumping
02:21here, so we're just going to move and have a good time. Keep the shoulders nice and low
02:25as we push. Yes. Keep it going. Give me eight more here. Eight, seven. You're going to change
02:33this tap back to a heel tap forward. Three, two, one. Everybody heel tap forward, no arms.
02:39Tap it out. Yes. Right here. Now, you can keep it right here. Slightly bend the knees.
02:44You can start to add a little jab with me. Eventually, you're going to have to add this
02:48jab, but take it out and exhale. Breathe as you go. Come on. Remember, we're in a steady
02:55state position. I'm going to bring your heart rate up just a little bit and keep it at a
03:00pace where you're sweating and have a good time. Keep going here. Four, three. Start
03:06to cross that heel across. Hey. Come on. Push out. Now, the more you slightly bend
03:15those knees, you got a little fire in the quads, largest muscle group. Bring the heart
03:20rate up a little bit. Keep you in the sweat. Come on. Let's go. Take it there. Stay with
03:27me. Push. Give me eight more. Seven, six, five. Keep it here. Look, we're going to jab
03:36down, tap. Come on. Let's go. Push. Come on. Stay in it. Down. You're slightly bending
03:45the knees. I tell you, whenever you close the body, you contract the core. Bend down.
03:52Take it back, y'all. Come on. Go. You're going to use a little force, a little fun
03:58when you jab it out. Here's eight, seven. Give me four more. We're going to stay on
04:05the right leg only. Three, two, one. Right leg only. Jab down. Go. Come on. Push it out.
04:11Slightly bend that supporting leg. Yes. Fire it up. That's going to help the heart rate
04:17move in. Come on. Let's go. Push through. Stay with me, y'all. Come on. Fifteen, fourteen,
04:26thirteen, twelve, eleven. Give me eight more. Then we go to the other side. Four more right
04:33here. Four, three. Left leg back. Come on. Go. Push. Come on. Squeeze. Extend. You know
04:41when we do the rows in our workouts, I tell you to extend. This is a great time to keep
04:46that shoulder down. Extend and work through. Slightly bend that right knee. Come on. Let's
04:52go. Keep it going. Push through. Stay in it. Give me four more here, y'all. Everybody.
05:01Three. Everybody set up. I want you to step into kind of like a wide squat with twist
05:07and twist. Let's go. Twist, twist, twist. Now, I'm just looking at my hands. I'm looking
05:12at the floor. Tightening through my obliques. Just stay here. Good job. Twist. Work through
05:20the core. We still work the core in steady state, y'all. Come on. Keep it going. Push
05:26through. You got it. Give me eight more. Watch me before I tell you to do this. We're going
05:32to a medicine ball twist. You're going to throw it. Three, two, one. Join me now. Let's
05:37go. Twist, twist. You can go down and up with it. Push. Still working through those
05:44obliques, y'all. Come on. Yes. Stay with me right here. Push through. Come on. Bring it
05:55through. Bring it through. I want you to march right and left here. Eight, seven. Plant the
06:03feet. You're going to start to lift your knee here. Ready? Join me here. Come on. Yeah.
06:09Push. Keep going. Keep going here. Come on. Bring your hands to your hips here and push.
06:20We're going to do something fun. Everybody plant their feet. We're going to crunch down.
06:24This is how I want you to feel it as those knees come up. And yes, I am not taking you
06:30back to hip-hop abs. I'm just showing you how to work your abs. Four, three, twist the
06:36oblique knee up. Let's go. Pull. Yes. Come on. I got to show you that core engagement,
06:43people. That's where it's at. Come on. Lift and squeeze. And stay with me, your boy, Shanti.
06:51And steady, stay. Come on. Push. Things are going to get rough here. Things are going
06:57to get rough. You're going to have to feel it. Your heart rate will be in the same range,
07:02but the burn is going to be real. Four, three. Stay on your right side right here. Stay.
07:09Pull. Oblique. Squeeze it down. Go. Exhale during the work, y'all. Come on. Exhale during
07:16the work. And then that foot that's on the ground, squeeze that glute a little bit. Come
07:20on. Fire up on purpose, y'all. Yeah. Push through. You got it. Last eight from here.
07:30I know you're with me. I know you're with me. All we're going to do is switch to the
07:36other side. Let's go. Pull. Come on. Yes. Remember we practiced that core engagement?
07:43I want you to do that here. Squeeze. Come on. Keep breathing. Slightly bend the supporting
07:50leg. Squeeze the glute there. Come on. And the quad. Do it all. Come on. Yes. Stay in
07:56it. Push through. You're going to give me eight more, and then we're going to do alternating
08:01kicks. I want your heel to meet your knee. Four, three. Extend right, left kick out.
08:08Extend here. Nice and low. Easy to start. This is a great time for you to really emphasize
08:15that core engagement. Top of the abs, all the way down to the hips. Here we go. If you
08:21can, you can take it higher if you're flexible. Come on. Go with it. Push through. You're
08:29going to keep this going. Legs will stay. Opposite punch. Punch, left, kick, right.
08:37Come on. Here. Pull it up. Squeeze through. It is no time for games. You could be having fun,
08:49but you've got to move. Who else feels the burn? Feel it. Burn it. Live it. Flex it. Do it.
08:57Push it. Go. Come on. You've got eight more. Oh, my goodness. Two right, two left. Let's go.
09:07Two. Good. Come on. Push it through. Stay with me. Great job, y'all.
09:19Don't let go of it. You can always come back to the knee-high kick, okay?
09:24But if you're up there, you're going to feel the burn. Come on. Push. You've got it. Push.
09:31Seven, six, five, four. Move four right here. Move four right. Look. One, two, three. Other way.
09:41One, two, three. Other way. Come on. One, two, three. Other way. Just a little demi squat.
09:50Now, if you're very exercise-based, squeeze the quad. If you want to dance-based, rock the head.
10:01Hey. Come on. Here we go. Look. Down, up. Look. Down, up. Look. Down. One more that way.
10:10Take it back. Moving power squats. And again. Yes. Sit it down. Core tight. Yes. Keep the
10:18knees behind the toes. Stretch those hands at the bottom. Push forward. Whole foot on the floor.
10:23Same as when we do leg jaw. Stay in it and stay in control. Yes. Good job. And again.
10:35Three pulse down. Three pulse down. Step out. Three. Three. Two. Bring this leg in here. Other
10:40way. Pulse down for three, two. Step in. Yes. Come on. Three, two. Step in. Come on.
10:50Come on. Breathe. I know your heart rate is going to be right in this space for
10:55the rest of the workout. You just have to sit in here. Yes. Give me two more. One right. One
11:03this way. Yes. Keep the feet apart. Down, up. Stay down. Down, up. Down. You can push the hips
11:11forward a little bit and squeeze that glute. Come on. Oh, my goodness. You're there. Don't
11:20forget about the core. Sit it down, y'all. You are so good.
11:26Push through. Come on. Here's what I want you to do. Everybody, bring your feet together.
11:31Moving, touch squat. Down, up. That tempo. Down, up. Other way. Let's go. Down, up. Yes, yes.
11:43Down. Sit it. Try to keep the chest up, y'all. I'm with you. You're with me. We push. Good job.
11:54Good job. Stay in it. Push through. Give me four more. Yes, yes. Two more back.
12:05Let's stay center. Down and up. Stay center. Just down, up. Bring the hands to a bicep curl.
12:14Come on. How we doing, Chris and Chris? They're just alone for the journey. They said,
12:21I'll jump in whenever you need. We're going to dig deep in this steady state.
12:27Push. Guys, it's going to get tough. Stay here if this relevé becomes too much. Watch me once.
12:34Watch me twice, actually. Down. Come on the toes. Join me now. Toes. Sit in toes. Try to keep the
12:42chest as high as you can. Core is tight. Pushing the knees. Not beyond the toes. Let's stretch it.
12:52Come on. Good job. Come on. Give me three more. Three, two, one more. Everybody center. Watch me
13:06here. Cross. Let's go. Cross. Look to your walls. I'm looking here, then here. You at home, I just
13:16want you to focus on my core right now. Don't focus on anything else but my core. Not my beautiful face,
13:23but I want you to twist. The heel in the back comes up. Okay? Push. You're going to keep this
13:31tempo of the punch, but watch me. We double jab. Join me now. Come on. Double jab. Double jab.
13:41Come on. Push. Look at your target. Come on. Yes. You're so good. Come on. Let's go. I'm here.
13:55You're there. I'm here. You're there. Come on. Seven. Four. Plant the feet. Jazz high right and left
14:07tempo. Just jab. All right. I'm going over here to Kristen. Let me mess with her.
14:16Look at that smile. See? Steady state isn't crazy. There's no jumping. It's just a good time for you
14:23to settle in and think about the success you've had so far, thus far, thus far, thus far. Come on.
14:32Sometimes I can't talk for an exercise. Keep the arms. Turn the feet out. Little squat down.
14:38Let's turn the toes out a little bit, but keep it nice and centered. Again, I want you to work
14:43in those abs here. Come on. Really work through the core. Really work through the core. Can you
14:51sit it lower? Come on. Good job. We're going to do a little combo. You're going to do four high,
15:01and then you're going to squat four low in this position. Four, three. Up four jabs. Go.
15:08Four, three. Take it down low. Take it back up high. Take it down low. Take it up high. Yes.
15:16Take it down low. Come on. Put it into the core and the abs, y'all. Come on. Sit chest high.
15:27You got it. Four high. We're going to break this. One more. Four high, four low. Two high, two low.
15:37Let's go. One, two, down. One, two, up. One, two, down. Up two. Down two. Come on. Up, down.
15:47Come on. Push through. Yes. Keep it even on the legs, y'all. Push. Go.
15:57Four more each. Three, two. Look, we're going to do a jab. Watch this. Jab, down. Jab, down. Jab,
16:12down. Jab. Come on. Your heart rate is there. Feel good in the moment. Come on. Push.
16:22We're going to shake these legs out in a second. Just jab up, squat down. Jab up,
16:28squat down. Give me four more. Then we're going to go to a shuffle.
16:32For four and four, keep it nice and small. Three, two, one. Shuffle forward. Let's go.
16:38One, two, three. Take it back. One, two, three. Tap. Tap. Yes. One, two, three. Tap.
16:48You're good. I'll tell you right now, you have to use that mind here. Tap. One, two. Tap. Watch me
16:59here. Tap back. Tap back. Don't come yet. Join me. Shuffle. Join me now. Tap back right here.
17:09Pop. Tap back. Tap back. Yes. You got it. Push through. I want you to pay attention to that foot
17:20that's tapping back, y'all. Come on. Good. You're in it. Push through. Come on. Three. You keep
17:33going. Watch me here. Knee. Shuffle. Join me with the knee. Knee. Shuffle. Shuffle. Shuffle.
17:41Knee. You can say it. Shuffle. Shuffle. Shuffle. Knee. Shuffle. Shuffle. Shuffle. Knee. Yes.
17:49Come on. Push through. Let's go. Focus. Keep the heart rate where it is. No jumping. Remember
18:01those shuffles we did in the beginning? We have to do that here. Four shuffles. Two knees. It goes
18:08one, two, three, four. Knee. Knee. One, two, three, four. Knee. Knee. Tap. One, two, three,
18:17four. Knee. Knee. Tap. Yes. Knee. Let's go. One. Knee. Stay in that zone. Four shuffles.
18:28Two knees. Four shuffles. Two knees. Look. Shuffle. Kick. It goes. Shuffle. Shuffle. Shuffle.
18:39Kick. Shuffle. Shuffle. Shuffle. Kick. Hey. Hey. Hey. Come on. Push. Go. Come on. Push through.
18:53You got it. I need you guys to focus on this. We're going to shuffle. Shuffle. Shuffle. Knee.
19:01Two times. Then shuffle. Shuffle. Shuffle. Kick two times. Three, two, one. Shuffle. Shuffle.
19:07Shuffle. One knee. Knee. Now kick. Knee here two times. Now kick right here.
19:22So you got two knees. There's one. There's two. Kick it out. Yes. This last one. Two knees.
19:31Two kicks. Here we go. Everybody just alternate knees up here. Come on. Pull. We're going to
19:40focus on those abs here. Push. Push. Push. Give me that overhead. Emphasize that squeeze
19:48like if we were on stage posing. Yeah. Let me see that work through the core. Okay. Okay.
19:55Push it through. Lift. Lift. Lift. Go. Come on. We're pushing it through. Four. Three. Tap side
20:06to side right here. All right. Bring your arms here. Guys, we're coming to a close. We got to
20:13keep that heart rate there for just a little more. We're going to hit some rainbow slides,
20:17some shovel digs. We'll do a little combo to finish, but keep the core nice and tight. Okay.
20:22Come on. Keep those arms a little wide here. We're pushing it through. Stay with me. You're
20:28going to give me eight more. Then we're going to go to our rainbow slide. If you've done,
20:31let's get up. You know what the rainbow slide is. Guys, let's make those arms big. Let's go.
20:37Make them big. Come on. Reach to the sky. Create the biggest rainbow you can. Come on.
20:45Woo. Slide it out. It's called the rainbow slide for a reason. No jumping, but slide.
20:58You're going to keep this energy. Keep it, except watch me here. You're just going to tap the foot
21:04behind with the slide. Three, two, one. Let's go. I know you feel it in your shoulders.
21:11Stay on the ground. Don't jump it. Slide, not glide like a plane. Come on. Keep it going.
21:2216, 15, 14, 13, 12. You're almost there. Give me eight more from here. So good. Last four.
21:33Watch me. Step to a shovel dig. Let's go here, y'all. Act like you have a shovel and you're
21:43shoveling the dirt behind you, but you're working through that oblique every time.
21:50Working through that oblique every time. Oblique, sleeve, as you shovel, down,
21:57push. We're going to keep the same thing. We're just going to add a slide. Remember,
22:02don't come off the ground. Four, three, slide it out. Come on. Yes. Still. You know how hard it is
22:12to dig a shovel into some cold dirt? That's how much I want you to push back here. Come on. Yes.
22:22Come on. We're working the ground, up the legs, through the abs, into the shoulders.
22:28You're going to keep this slide. We're going to sweep the table.
22:33Clear the table off so you can eat that post-workout. Come on. Sweep it out, y'all.
22:48Slide, slide, slide. Just stay with me here, y'all. Push, push, push. Come on.
22:57Yes. Give me eight more. Eight, seven, four more. Sweep the table for four. Look. Four, three, shovel, dig, slide.
23:11Four, three, sweep the table. Four, three, shovel. Four, three, sweep the table. Four,
23:23shovel. Four, sweep the table. Four, last four shovels. Four, three, step side to side.
23:38All right, guys. Let's keep those arms going. Good job. That's it. We cooled down. You did a great job.
23:46Seven, six, five. Bring the hands to the hips. Move two right, two left. Two, take it back.
23:55So good, guys. Way to go. Step side to side right here. Keep the hands here. Eight, seven,
24:02six, five, four, three, step right out, inhale. Three, take it down. Give me a plie down. Four,
24:12three, two, one, up. Two, come down. Four, bring your hands to your knees. We're going to round
24:21release. Slow. Four, three, two, release. Four, three, two, round. Four, three, two, release.
24:32Four, three. Let's bring our palms to the floor if you can. If not, you can grab your ankles.
24:40We're trying to get that stretch. Let your head fall. Slightly bend the knees.
24:50Now you can grab behind the ankles.
24:57Hold eight, seven, six. Roll up here. Four, three, two, one. You guys did an amazing job.
25:08Steady State is there for you whenever you need it. It's fun. It's good. It'll keep
25:13you burning how you want to burn, and it will keep you digging deeper. Let's go.
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