Strength Circuit Workout | Body Recomposition Workout Plan Day 41

Strong And Jacked Afterburn Strength Workout | Live Lean Shred Ep. 41

On today’s episode of Live Lean TV, I’m taking you through the final strength circuit workout from the Afterburn 1.0 body recomposition workout plan.

Welcome back to day 41 of the Live Lean Shred 42 day body recomposition workout plan.

Today is our last day of training on the Afterburn 1.0 workout program.

We are doing strength circuit workout #6.

Since it’s a strength workout, I’m doing this workout at my commercial gym because we have to lift heavy.

Since the cardio from walking to the gym was eating into my gains, I’m using my skateboard’s four wheels as today’s mode of transportation. 😂

All right, let’s get to the gym.

Table Of Contents – Jump To:

Strength Circuit Workout #6 | Body Recomposition Workout Plan

This is strength workout #6 from our Live Lean Afterburn 1.0 body recomposition workout plan.

It’s Monday, so the gym was crazy busy, therefore couldn’t do much talking throughout the workout because there were so many people at the gym.

Since it’s Monday, the gym was really busy with people, therefore I couldn’t share any coaching cues during the workout.

Here’s the PDF of today’s strength training circuit workout, complete with links to all the exercise demonstration videos.

If you haven’t accessed the Afterburn 1.0 workout PDFs yet, sign up here for free to get every workout emailed to you.

This workout follows the same structure as the previous strength training circuit workouts:

• Strength Circuit Workout #1
• Strength Circuit Workout #2
• Strength Circuit Workout #3
• Strength Circuit Workout #4
• Strength Circuit Workout #5

How Much Weight Should You Be Lifting?

The goal of this strength workout is to choose a weight heavy enough to reach muscle failure between 5-8 reps.

Failing out means that after the 5-8 reps, you shouldn’t have the energy to lift another rep.

This is the weight you should be lifting for every set.

If you can perform 9 reps with that weight, it’s too light.

Stop and increase the weight for your next set.

4 Minute Warm Up

Before starting the strength workout, perform the following 4-minute warm up:

• WU1. Seal Jacks x 30 seconds
• WU2. Air Squats x 30 seconds
• WU3. Push Up x 30 seconds
• WU4. Alternating Pendulum Lunge x 30 seconds

Complete this circuit twice in a row without resting between exercises.

Strength Circuit A

Since the rest periods are short between exercises within the circuit, before starting the first exercise, make sure your circuit station is set up with all the necessary equipment and weights.

Here are the four exercises in strength circuit A.

A1. Dumbbell Romanian Deadlift

The first exercise in strength circuit A is the dumbbell romanian deadlift.

• Total reps from all sets combined: 25
• Reps per set: 5-8
• Sets: 4-5
• Rest: 20 seconds

Coaching cues:

• Select a heavy weight that allows you to complete between 5-8 reps before hitting muscle failure.
• If you can complete more than 8 reps before hitting muscle failure, increase the weight for the next set.
• After completing 5-8 reps, take a 20 second rest, then move on to the next exercise in the circuit.
• The total rep goal after all the sets are complete is 25 reps.

A2. Standing Barbell Front Raise

The second exercise in strength circuit A is the standing barbell front raise.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• Choose a heavy weight that allows you to reach muscle failure between 5-8 reps.
• If you can perform more than 8 reps, increase the weight for the next set.
• After completing 5-8 reps, rest for 20 seconds before moving on to the next exercise in the circuit.
• The total rep goal after all sets are completed is 30 reps.

A3. Barbell Flat Bench Press

The third exercise in strength circuit A is the barbell flat bench press.

• Total reps from all sets combined: 35
• Reps per set: 5-8
• Sets: 5-7
• Rest: 20 seconds

Coaching cues:

• Select a heavy weight that causes muscle failure within 5-8 reps.
• If you can do more than 8 reps, increase the weight for the next set.
• After completing 5-8 reps, rest for 20 seconds, then proceed to the next exercise in the circuit.
• The goal is to achieve a total of 35 reps after all sets are finished.

A4. Dumbbell Top Squat To Calf Raise

The last exercise in strength circuit A is the dumbbell top squat to calf raise.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 60 seconds

Coaching cues:

• Choose a heavy weight that leads to muscle failure within 5-8 reps.
• If you can perform more than 8 reps, increase the weight for the next set.
• After completing 5-8 reps, rest for 20 seconds before moving to the next exercise in the circuit.
• Aim to complete a total of 30 reps across all sets.

After you complete all the indicated reps for every exercise, move on to the ignite it up.

Ignite It Up: Jumping Jacks

The ingite it up exercise are jumping jacks.

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

Coaching cues:

• After completing all the indicated total reps for every exercise in strength circuit A, complete 60 seconds of jumping jacks, then take a 60 second rest and move on to strength circuit B.

Strength Circuit B

Complete the following 4 exercises in strength circuit B.

B1. Barbell Front Squat

The first exercise in strength circuit B is the barbell front squat.

• Total reps from all sets combined: 25
• Reps per set: 5-8
• Sets: 4-5
• Rest: 20 seconds

Coaching cues:

• Pick a heavy weight that results in muscle failure within 5-8 reps.
• If you can do more than 8 reps, increase the weight for the next set.
• After finishing 5-8 reps, rest for 20 seconds before proceeding to the next exercise in the circuit.
• Aim to complete a total of 25 reps over all sets.

B2. Barbell Bent Over Row

The second exercise in strength circuit B is the barbell bent over row.

• Total reps from all sets combined: 35
• Reps per set: 5-8
• Sets: 5-7
• Rest: 20 seconds

Coaching cues:

• Select a challenging weight that leads to muscle failure within 5-8 reps.
• If you exceed 8 reps, increase the weight for the next set.
• After completing 5-8 reps, take a 20 second rest before moving on to the next exercise in the circuit.
• Aim to achieve a total of 35 reps across all sets.

B3. Dumbbell Push Press

The third exercise of strength circuit B is the dumbbell push press.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• Choose a weight that challenges you to reach muscle failure within 5-8 reps.
• If you surpass 8 reps, increase the weight for the next set.
• Rest for 20 seconds after completing 5-8 reps before transitioning to the next exercise in the circuit.
• Strive to accumulate a total of 30 reps across all sets.

B4. Dumbbell High Pull

The last exercise of strength circuit B is the dumbbell high pull.

• Total reps from all sets combined: 25
• Reps per set: 5-8
• Sets: 4-5
• Rest: 60 seconds

Coaching cues:

• Select a weight that pushes you to reach muscle failure within 5-8 reps.
• If you exceed 8 reps, increase the weight for the next set.
• Take a 20 second rest after completing 5-8 reps before moving on to the next exercise in the circuit.
• Aim to achieve a total of 25 reps across all sets.

Once you’ve finished all the reps for each exercise, take a 60 second rest before moving on to the 4 minute Tabata workout finisher.

4 Minute Tabata Workout Finisher

The 4 minute tabata workout finisher is comprised of:

• 20 seconds of work
• 10 seconds of rest
• Repeat for a total of 4 minutes

C1. Step Over To Duck Under

The first tabata exercise is the step over to duck under.

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

Coaching cues:

• Complete 20 seconds, then take a 10 second break before moving on to the next exercise.

C2. Forearm Plank Tap

The second tabata exercise is the forearm plank tap.

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

Coaching cues:

• Complete 20 seconds, rest 10 seconds, then move on to the next exercise.

C3. Reverse Lunge With Knee Drive

The third tabata exercise is the reverse lunge with knee drive.

• Reps: 20 seconds (10 seconds per leg)
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete 10 seconds of rep per leg, then switch legs and complete another 20 seconds.
• Rest 10 seconds before moving on to the last exercise.

C4. Forearm Side Plank With Reach Through

The last exercise is the forearm side plank with reach through.

• Reps: 20 seconds (10 seconds per side)
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete for 10 seconds on one side, then switch sides and complete another 10 seconds.
• Rest 10 seconds then repeat the circuit one more time.

Repeat this tabata circuit one more time for a total of two circuits.

Thank You For Completing Our 6 Week Body Recomposition Workout Plan

By completing these workouts, you should now be feeling the benefits of the Afterburn experience.

Once you complete this 6 week body recomposition workout plan, you should:

• Be stronger
• Have more muscle
• Be leaner

That’s what all these body recomposition workouts are designed to do for you.

Based on the 42 days worth of workout videos, emails, and the Facebook group, we’ve put in the work to make Afterburn 1.0 an incredible workout plan for you.

Now it’s up to you to put the work in and do these workouts.

In terms of your workout, you now have a clear understanding of what it takes to Live Lean in the gym.

It’s now time to go execute.

No excuses.

Protein Shake Blender Hack

For today’s protein shake, I added a banana, almond butter, and of course non-whey protein powder from my homies at Rootz Nutrition.

If you have a whey intolerance or you get the farts and the bubble guts from drinking whey, check out this egg white protein powder.

Use discount code: LiveLeanTV to get a discount.

By the way, I have to give a shout out to @michaelcassidy1356 on YouTube.

They shared the following blender hack in the YouTube comments of Complex Training Workout | Body Recomposition Workout Plan Day 36:

After reading his comment, I decided to take him up on his advice, and added the blender blades to the mason jar.

The results have been amazing.

Cleaning the blender after making protein shakes or my coconut oil coffee can be quite a hassle.

Basically, I add all my smoothie and protein shake ingredients into a mason jar, then screw the actual blender blades contraption to the mason jar.

Yes, the blender blades fits right onto the end of a mason jar.

Then all you have to do is put the mason jar on the blender.

You now have your very own homemade blender container.

How freaking amazing is that?

How did I not know about this?

I salute you @michaelcassidy1356 on YouTube.

If you have any more life hacks, we’re an open book, so please share them down in the comments below.