Circuit Training Workout | Body Recomposition Workout Plan Day 1

Getting You Shredded: Live Lean Shred Ep. 01

On today’s episode of Live Lean TV, I’m sharing circuit training workout #1 of the Afterburn 1.0 body recomposition workout plan.

Welcome to the first episode in our new 6 week Body Recomposition Workout Plan Series called, Live Lean Shred.

Table Of Contents – Jump To:

Today we’re taking you down to the gym to go through workout #1 in my Live Lean Afterburn 1.0 workout program.

This is my best selling workout program, and you are now getting it absolutely free.

You can also follow this body recomposition workout plan in our workout app.

For the next 42 days, we’re going to take you through every workout in Live Lean Afterburn 1.0 to show you exactly what to do.

Guess what else?

Home Shred Workouts Start On Day 3

On the three days per week you have off from Afterburn 1.0, Jessica will be leading you through her 6 week home workout program, called Home Shred.

This workout primarily uses only your bodyweight, with minimal equipment.

Since Jessica is a full time mommy, she now does all her workouts with Kyla at home or in the backyard, during this training routine.

If you thought you were getting a lot of content and value from us before, it’s about to, “Go up on a Tuesday” 😂.

Why Are We Giving Away These Workout Programs For Free?

The reason we’re giving you these workout programs for free is very simple.

We’ve been saying this over and over again, if you want results, you need to get on a workout program.

If you want to take all the guesswork away, so you can just go into the gym and execute, without thinking and overanalyzing everything, you need to be following a workout program.

This is why we’re giving you the 1.0 version of my best selling workout program, Live Lean Afterburn.

You can also get the 2.0 version of Live Lean Afterburn here.

Since you can now get all the Afterburn workouts on your phone, all that’s left for you to do is go to the gym and put it to work.

We really want you to experience what it’s like to be on a Live Lean workout program.

How To Sign Up For Free

To get the workouts and videos sent to you every single day, go get on our email newsletter list here.

Once you go there to sign up, you will get an email with the subject line: Day 1 of 42: Afterburn Circuit Training Workout #1.

We also have a private Facebook group just for Live Lean Afterburn 1.0 trainees.

Join the Afterburn 1.0 Facebook group here.

The daily email newsletter will also include a link to the workout video of the day, as well as an attached PDF of the workout.

Once you’re in the gym, you can click on the PDF in the email, then you’ll have access to the workout.

The great thing about these PDFs are, when you click the exercise name in the PDF, it brings you to the exercise demo video.

We have you hooked up.

Body Recomposition Workout Plan

Since most of you have a fat loss or body recomposition goal, this is why we’re doing the Afterburn 1.0 and Home Shred programs.

As you’ll soon see, both of these body recomposition workout plans are designed to help you build muscle while getting lean and shredded.

With that said, before we head down to the gym to get to work, I’m going to go get cleaned up, then make my pre-workout shake.

One last thing before we get started.

Take Your Before Photos Now

Since we want to see your before and after photos, today is the day to take your before photos.

Even though you may hate taking them and dread the thought of taking a photo with your shirt off, do it.

If you’re unsure of the criteria to take a before photo, Jessica has a great step-by-step video showing you how she takes her own progress photos.

In that post, she shows you exactly what to do and not do to get a good set of progress pictures.

We know you may not want to do it, but taking progress pictures are so important.

Progress photos allows you to see visual changes over time and mentally gets you prepared to embrace the fact that you are going to transform.

We guarantee if you follow these workouts over the next 6 weeks, you will look different in your next set of photos.

Go watch that video on how to take a good before and after progress photo.

I’m so excited.

Let’s go.

Today’s Pre-workout Drink

For today’s pre-workout drink, I’m adding a scoop of Rootz Paleo Energizing Superfood Pre-Workout Powder in a blender with 1 cup of water.

Here’s my Rootz Energizing Superfood Pre-Workout Powder Review.

Try Rootz Energizing Superfood using 10% off coupon code: LiveLeanTV.

Body Recomposition Circuit Training Workout #1

Welcome to the gym for the first workout of the Live Lean Afterburn 1. 0 body recomposition workout plan.

I’ll be taking you through the full 6 week program here in the gym.

If you are new to the gym, welcome.

It’s a friendly place.

Since I’m doing this workout in my condo gym, we may be making a few exercise substitutions.

However, since we’ll basically only be using dumbbells and barbells for this entire program, you should have pretty much everything you need in your own gym.

Today’s body recomposition workout is going to be circuit style training.

If you’re always wondering how many reps and sets you should do during your workouts, you’re in luck.

Now that you’re following an actual program, it’s all listed in the workout program PDF on your phone.

That way if you forget, you can go back and look for the answers on your phone.

No more walking around the gym wondering what exercise machine you should do.

By following a program, you remove all the guesswork when you’re in the gym.

This is why it’s so important to get on a program.

Now that you’re following this body recomposition workout plan, I’m so excited to see what your results will be.

During the workout, I’ll show you everything, including:

• How to move from exercise to exercise
• Rest periods
• Reps

Reminder: if you want to get the PDF of the workout of the day sent to you in email everyday, here’s the link to sign up for free.

Let’s go.

4 Minute Warm Up

You’re going to start off with a 4 minute warm up.

This will be the same warm up before every single Afterburn 1.0 workout.

Completing a warm up before the workout is very important, as it is designed to warm up your muscles and joints, before overloading them with weights during the working sets.

This warm up is comprised of 4 different exercises, completed in circuit format.

Each warm up exercise is to be completed for 30 seconds.

After the first warm up circuit, repeat it one time, for a total of two circuits.

WU1. Seal Jacks

First exercise we’re going to be doing is seal jacks.

• Reps: 30 seconds
• Sets: 2
• Rest: 0 seconds

If you have not seen a seal jack before, it’s similar to a jumping jack, but with different arm movements.

Coaching cues:

1. Start with your hands and feet together.
2. Hop into the air then extend your arms out to the side and land with your feet spread out wide.
3. Once 30 seconds is up, without take a break, move into air squats.

WU2. Air Squats

The next warm up exercise are air squats, which is just a typical bodyweight squat.

• Reps: 30 seconds
• Sets: 2
• Rest: 0 seconds

Coaching cues:

1. Make sure you come down to about 90 degrees.
2. Press through the feet to come back up again.
3. Once the 30 seconds is up, without taking a break, move on to the push up.

WU3. Push Up

It’s now time to warm up the upper body with the push up.

• Reps: 30 seconds
• Sets: 2
• Rest: 0 seconds

Coaching cues:

• Get down to the ground in the push up position.
• Keep your full body straight like a board.
• To avoid your hips from sagging and knees from bending, turn on and flex your glutes and hamstrings.
• During the push up, think straight lines.
• Complete 30 seconds of push ups, then without resting, move on to the last warm up exercise, the pendulum lunge.

WU4. Alternating Pendulum Lunge

The last warm up exercise is the alternating pendulum lunge.

• Reps: 30 seconds
• Sets: 2
• Rest: 0 seconds

Coaching cues:

• Lunge forward then transition immediately to lunge back with the same leg.
• Come back to standing with both legs together, then switch legs.
• Repeat for 30 seconds.

You’re going to repeat that 4 exercise warm up circuit two times, for a total of 4 minutes.

Circuit A

It’s time to move on to the first working set of workout circuit A.

These 4 exercise circuits are set up to hit the total body:

• The first exercise in the circuit is a vertical pushing motion for the shoulders.
• The second exercise is a horizontal pulling exercise for the back.
• The third exercise is for the lower body.
• The fourth exercise is for the core.

Reminder: since the rest periods are short between exercises, make sure you keep your phone with the workout PDF close by to stay on track.

Let’s go.

A1. Standing Arnold Press

The first working set exercise in circuit A is the standing arnold press using dumbbells.

• Reps: 12
• Sets: 3
• Rest: 20 seconds

Coaching cues:

• To ensure you’re lifting with good form, make sure you keep your glutes turned on, back straight, chest up.
• Press the dumbbells up over your head, then lower the dumbbells with your elbows coming straight down, then bring the elbows in front of your body, with your palms facing you.
• After completing 12 reps, take a 20 second rest, then move right into the next exercise, the single arm dumbbell row.

A2. Standing Single Arm Dumbbell Bent Over Row

During the first exercise you performed an overhead pressing motion to hit your shoulders.

Now you’re going to complete the standing single arm dumbbell bent over row, which is a horizontal pulling motion to hit your back.

• Reps: 8 per arm
• Sets: 3
• Rest: 20 seconds

Coaching cues:

• Bend over and put your free hand on your back to ensure you’re maintaining a flat back, with a neutral neck.
• Bend your elbow to raise the dumbbell up to your hip, then lower it back down again.
• Once you hit 8 reps, switch arms.
• After completing all the reps, take a 20 second break, then move on to the alternating dumbbell forward lunge.

A3. Alternating Dumbbell Forward Lunge

The third exercise in circuit A is the alternating dumbbell forward lunge.

• Reps: 10 per leg
• Sets: 3
• Rest: 20 seconds

Coaching cues:

1. Look straight ahead, step forward to lunge down, then press your feet through the ground to get back up to standing.
2. Switch legs, and repeat.
3. Take a 20 second rest, then move on to the last exercise in the circuit, the Swiss ball plank.

A4. Swiss Ball Forearm Plank

The fourth and final exercise in circuit A is the Swiss ball forearm plank to work the core.

• Reps: 60 seconds
• Sets: 3
• Rest: 60 seconds

Coaching cues:

• Place your forearms on the Swiss ball with your legs straight behind you.
• Squeeze your glutes together, while maintaining a flat back and neutral neck.
• If you notice your arms are shaking, it’s because the Swiss ball creates another level of instability, thus taking your plank to a whole new level.
• If you don’t have a Swiss ball, you can just do a forearm plank on the floor.
• After the 60 seconds is up, you’re done the first of three sets of circuit A.

Take a 60 second break at the end of each circuit, then repeat circuit A for a total of 3 sets.

After the third and final set of circuit A, move on to the Ignite It Up.

Ignite It Up: Speed Jump Rope

For the Ignite It Up, you’re going to jump rope for 60 seconds to really kick your butt even more, before ending Circuit A.

• Reps: 60 seconds
• Sets: 1
• Rest: 60 seconds

If you want to switch it up, you can do whatever style of jump rope you want to do.

For example, you can do:

• Speed jump rope with two feet
• Alternate foot step jump rope with one foot at a time
• Double unders if you really want to

Take a 60 second break, then move on to circuit B.

Circuit B

Welcome to circuit B.

Circuit A was primarily dumbbells.

Circuit B consists primarily of barbells.

B1. Barbell Deadlift

The first exercise in circuit B is the barbell deadlift.

• Reps: 10
• Sets: 3
• Rest: 20 seconds

Note: Unfortunately in my condo gym I did not have access to an olympic bar, therefore I could not do the recommended barbell deadlift.

However, I did have access to a trap bar, therefore I substituted the barbell deadlift with the trap bar deadlift.

If you have access to a barbell, complete the barbell deadlift.

However, if you don’t have an olympic barbell, I recommend you use the trap bar.

If you don’t have access to a barbell or trap bar, use dumbbells.

Here’s how to do the dumbbell deadlift.

If worse comes to worse, and you have a smith machine, you can complete the smith machine deadlift.

I don’t usually recommend a Smith machine for deadlifts since the bar is locked into one range of motion.

When completing the deadlift, I prefer free weights since the bar should be able to roll with your body.

If you can, leave out the smith machine and use one of the other deadlift variations.

Coaching cues:

1. Step inside the trap bar, then press through your feet to stand up.
2. Your neck should be in alignment with your spine.
3. Once you get your 8 reps in, you have a 20 second rest.

B2. Barbell Flat Bench Press

The second exercise in circuit B is the barbell flat bench press.

• Reps: 8
• Sets: 3
• Rest: 20 seconds

Note: Once again, since I didn’t have access to an olympic barbell in my condo gym, I substituted this exercise with the smith machine flat bench press.

If you’re in a gym and you have access to a regular bench press, not locked into the smith machine, use it.

If you don’t have access to barbell bench press, you can also complete the dumbbell flat bench press.

Coaching cues:

• Lower the barbell down to the middle of your chest, then press it back up again.
• Complete 8 reps, then take a 20 second rest before moving onto the next exercise in the circuit.

B3. Barbell Upright Row

We’re moving on to the barbell upright row, which is an exercise to hit your shoulders.

• Reps: 10
• Sets: 3
• Rest: 20 seconds

Barbell Substitution: Smith Machine Upright Row

Note: I prefer you to do the upright row with a free weight barbell, however as I mentioned before, if you don’t have access to a barbell, the smith machine is better than nothing.

Coaching cues:

• During the barbell upright row, I like to take a wider grip, which I find is safer for the shoulders.
• Take a wide grip close to the two knurling notches in the barbell.
• While standing with a hip width stance, pull the barbell up to the middle of the chest, then lower it back down again.
• Complete all the reps, then take a 20 second break before moving on to the last exercise in circuit B.

B4. Hanging Leg Raises

The hanging leg raise is a more advanced abs exercise.

• Reps: 12
• Sets: 3
• Rest: 20 seconds

Coaching cues:

• While hanging from a pull up bar, raise your extended legs up, while bringing your hips forward, then control them on the way down.
• No swaying.
• Anytime your are contracting your abs, breathe out.

Easier Exercise Substitution: If this is too difficult, complete a Hanging Knee Raise

If the hanging knee raise is too difficult, complete the captain’s chair knee raise.

Any one of these abs exercise variations will work, so choice the appropriate one based on your fitness level.

However, if you want to get crazy abs, do the hanging leg raises.

If you don’t have a bar to hang from or a captain’s chair, you can complete lying leg raises on a bench as you lift your hips up.

This is another great substitution that works and you will still feel it in your abs.

That’s circuit B.

Take a 60 second rest after the last exercise of circuit B, then repeat it two more times for a total of three sets.

After the third set, it’s Ignite It Up time.

Ignite It Up: Jump Squat

It’s ignite it up time featuring jump squats.

• Reps: 45 seconds
• Sets: 1
• Rest: 60 seconds

Coaching cues:

• Lower your body down to the floor until your knees are bent at approximately 90 degrees.
• Explosively push your feet through the floor to jump back up into the air.
• When doing the jump squat as fast as you can, a lot of time you’ll only lower your body down to a quarter squat.
• Aim to lower your body down so your thighs are parallel to the floor, then explode up.
• Cushion the landing, then immediately go back down again.
• Focus on 45 seconds of quality reps, instead of as many as you can in 45 seconds.
• That’s better on your body and makes a bigger in your gains in the mirror.
• After 45 seconds is up, take a 60 second break, then move on to circuit C.

Circuit C

Circuit C is the last circuit of the workout.

At this point you should notice your body is moving well and feeling good.

So far we’ve completed various pushing and pulling movements, along with the legs, and core.

Here’s why I call Live Lean Afterburn training, the ultimate workout:

• You’re hitting your entire body
• Keeping rest periods short
• Using heavier weights to build and maintain muscle, while burning fat.

I’m so excited for your transformations.

Let’s keep going.

C1. Standing Dumbbell Lateral Raise

To start off circuit C, you’re going to do a standing dumbbell lateral raise.

• Reps: 12
• Sets: 3
• Rest: 20 seconds

Coaching cues:

• This exercise is going to hit the outside of your shoulders to give you the wide look.
• Lift the dumbbells up to the sides and down again.
• I like to think about pouring the water out of a jug at the top of the raise by raising the pinkies up above the thumbs.
• Extend your arms straight up to the sides as if you’re reaching for both sides of the wall.
• Keep your back flat and chest up.
• Complete this range of motion with everything locked down to limit the swaying of your upper torso and reducing any thrusting at the hips.
• To ensure all the tension is in the shoulders, make your shoulders do the work, not momentum.

C2. Dumbbell Step Up Step Down

To hit the lower body, the next exercise in circuit C is the dumbbell step up step down.

• Reps: 10 per leg
• Sets: 3
• Rest: 20 seconds

You can use a sturdy step or bench.

Complete all the reps with one leg at a time.

Coaching cues:

• Place one foot on top of the bench, then press your foot through the bench to step up, while letting the free leg hang off behind the bench.
• Step both legs back down on the floor.
• Repeat all the reps on one leg, then once you complete the 10th rep, switch legs and repeat.

I like to incorporate a lot of exercises that trains each limb independently.

Step ups are a great way to fix any muscle imbalances from your stronger leg versus your weaker leg.

Note: You don’t have to use the same weight for every exercises.

For example, I could have went heavier on the step ups, but I didn’t.

Bad Brad.

One of the keys with the Afterburn program is you’re still keeping the weights heavier, while keeping the rest shorter, which increases the heart rate.

This makes sure you’re still building muscle while burning fat as well.

Let’s move on to the third exercise in the circuit C.

C3. Standing Dumbbell Bicep Curl

Let’s get those biceps going with the standing dumbbell bicep curl.

• Reps: 8 per arm
• Sets: 3
• Rest: 20 seconds

Coaching cues:

• For the bicep curl, you’ll lift the dumbbells simultaneously.
• Complete the curl by lifting the dumbbell up with your palms facing out, then lower them back down.
• There’s no swaying during the lifting of the dumbbells.

If you have any doubts if you’re also getting a cardio workout when lifting weights, just listen to your breathing.

In other words, you are getting a cardio workout, even when you’re lifting weights.

With Afterburn workouts, you’re doing cardio simultaneously.

If I had my heart rate monitor on, it would show that I’m in the fat burning zone while lifting weights.

Since I’m just demonstrating the workouts, I’m not actually lifting with as much intensity if this was my real workout.

For example, I’d be using heavier weights if I was actually doing this on my own.

All right, we’re almost done.

C4. Bicycle Crunch

The last exercise of circuit C is the bicycle crunch for the abs.

• Reps: 30 per side
• Sets: 3
• Rest: 60 seconds

Coaching cues:

• Complete the bicycle crunch in a slow and controlled way.
• The goal is not to be like one of those guys that goes as fast as you can, thus there is no contraction.
• Contract, breathe out, then switch legs.
• When you’re directly training your abs, the breathing is what creates the cuts and separations in your abs.
• Complete 30 per leg at a slow and controlled pace.

Complete circuit C two more times for a total of sets.

There is no Ignite It Up, so after the last set, take a 60 second rest, then move on to the workout finisher.

It’s tabata time.

Let’s finish off this workout.

4 Minute Tabata Workout Finisher

I love finishing Afterburn workouts with a 4 minute all out, tabata workout finisher.

The goal is to leave the workout with nothing left in the tank.

Set your gym boss tabata timer for:

• 20 seconds of work
• 10 seconds of rest
• 8 intervals

During this 4 minute tabata workout finisher, you’ll complete four exercises in circuit format, then repeat that one time, for a total of 2 rounds.

D1. Hop Scotch Exercise

The first exercise is the hopscotch.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• Start with a wide stance then hop forward as you bring your feet into the middle.
• Quickly tap your feet on the floor then hop forward one more time, landing with a wide stance back.
• Immediately reverse the move by hopping backward back to the middle.
• Each hop should be followed by quick feet.
• This is going to get your heart rate going.
• Once 20 second buzzer goes off, take a 10 second rest.

D2. Air Squat

Back to the same air squats that you completed in the warm up.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• Lower your body all the way down until your thighs are parallel to the floor.
• Push your feet through the floor to rise back up.

D3. Push Up

Complete 20 seconds of push ups with the same form as the warm up.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

D4. Burpee Push Up

The last exercise in the tabata circuit is the burpee push up.

Coaching cues:

1. While standing, squat down to place your hands on the floor.
2. Jump your feet out to get to the top of the push up position.
3. Complete a push up, then jump your feet back in and stand up.
4. Optional: raise your arms over your head.
5. If you are a beginner to this exercise, get the form right by completing each move slowly, without going too crazy.
6. Once you become comfortable with the move, you can complete it quicker.

There you go.

That is the workout #1 from the Live Lean Afterburn 1.0 body recomposition workout plan in the books.

This workout should take you 50-55 minutes, but no more than 60 minutes if you’re sticking to the indicated rest periods.

Thank you guys so much.

Hopefully you enjoyed this workout because it’s going to get you results.

I’m sweating from just demonstrating each of the exercises.

By lifting weights, your heart rate goes up, which makes it the total combo for:

• Strength
• Muscle gain
• Fat loss

Big shout out to my camera crew, Jessica and baby Kyla for doing such a great job.

Now it’s time to go get your post workout shake.

We have 23 more Live Lean Afterburn 1.0 workouts to go.

Don’t forget to send us your results photos in six weeks.

Hopefully you enjoyed the workout and are looking forward to this 6 week journey of putting in the required work to get results.

We have so much more to come for you.

Thank you so much for following our journey.

We love you and we’ll see you tomorrow.

Next Workout: Complex Training Workout #2 | Body Recomposition Workout Plan