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TS8 ∞ Day 9 (Sensational Circuits)

Warm-up (how you prefer)

  1. Jump Rope x 60

  2. Elbow-to-Knee Twist x 20

  3. Wide-Legged Forward Bend Twist x 12

  4. Mountain Climbers x 40

  5. Dumbbell Bent-Over Row x 10

  6. Dumbbell Deadlift x 8

  7. Weighted Crunch x 12

  8. Ball Slam x 8

  9. Jump Rope x 60

  10. Russian Twists x 30

  11. Inchworms x 8

  12. Mountain Climber Twists x 20

  13. Wind Relieving Pose x 3-5 breaths

  14. Child-Cobra (Striking Cobra) x 3-5 breaths

  15. Downward-Facing Dog x 3-5 breaths

  16. Upward-Facing Dog x 3-5 breaths

1. Jump Rope x 60

If you don’t have a skipping rope, don’t fret, you still gain the benefits even when you pretend to have one. 

2. Elbow-to-Knee Twist x 20

We are employing our abdominals to bring our knees and elbows together. Don’t move your arms! Exhale to squeeze further. 

3. Wide-Legged Forward Bend Twist x 12

We are touching the ground and reaching for the ceiling simultaneously. Make sure you’re exhaling on the twist and inhaling at the point of neutrality. Keep your eyes on the fingers reaching for the ceiling for an extra challenge.  

4. Mountain Climbers x 40

Hands are planted firmly, each finger receiving equal pressure. Keep your core engaged throughout the entire exercise.

5. Dumbbell Bent-Over Row x 10

We’re bringing our elbows behind us and squeezing by recruiting our mid-back muscles with a flat back and an engaged posterior chain. 

6. Dumbbell Deadlift x 8

We insist that you increase the weight you use for the Dumbbell Bent-Over Rows. Deadlifts should be heavy, and that’s how they’re going to benefit your body the most. Straight back, engaged core, it’s all in the hips!  

7. Weighted Crunch x 12

Keep those arms straight, and exhale to crunch, tuck your chin to your chest, and press your lower back firmly into your mat. 

8. Ball Slam x 8

If you can’t slam it, don’t worry! You can still receive the benefits with an added advantage. When you don’t throw the ball, you recruit your back muscles to cease the momentum of the slam. So it fits into this circuit even better when you hold on to the ball. If you don’t have a medicine ball, feel free to use a dumbbell. 

P.S. Coming up onto the balls of your feet at the pinnacle of the movement gives you extra momentum.  

9. Jump Rope x 60

Just the same thing again.

10. Russian Twists x 30

Interlock your hands, arms out & straight; keep them in front of your chest. Using your core to twist, don’t just move your arms across your body! We recommend doing this without any added resistance. For an extra challenge: keep your feet off the floor, but remember to keep your hips squared.   

11. Inchworms x 8

You’re crawling into a Plank from a Standing Forward Bend. 

12. Mountain Climber Twists x 20

From a typical Mountain Climber’s position, we’re exhaling our left knee to our right elbow, inhaling to a Plank, exhaling our right knee to our left elbow. 

13. Wind Relieving Pose x 3-5 breaths

We are exhaling both legs upward (knees to chest), giving ourselves a big hug! You can also alternate between individual legs. 

14. Child-Cobra (Striking Cobra) x 3-5 breaths

We exhale into Child’s Pose and inhale into Cobra Pose.

15. Downward-Facing Dog x 3-5 breaths

Let your head dangle without effort, chest towards upper thighs, legs straight (or to the best of your ability, a slight bend is okay!).

16. Upward-Facing Dog x 3-5 breaths

With every inhale, find more depth in your backbend. We’re stretching out these abdominal muscles. Weight on hands and feet only; stay off your knees! For an extra challenge, point your nose to the ceiling.    

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