Saturday at 1 '[*]' Engine Full Body Circuit — 9 songs (30–35 min) • [E4:SB,CB,TM,FB]

This blueprint blends warm-up, power, and engine work into one cohesive session. You’ll move from stability ball conditioning to a clubbell power circuit, then finish with a treadmill and hyper extension pairing. 

EQUIPMENT

SB  STABILITY BALL
CB  CLUBBELL
TM  TREADMILL
FB  FREAKATHLETE BENCH

FUNCTIONS

Full Body     ✓ ✓
Quadriceps    ✓
Lowback       ✓   

ATTRIBUTES

me   muscular endurance       ✓✓  
p    power                    ✓
ce   cardiovascular endurance ✓   

WORKOUT BLUEPRINT

3 songs • 10 min     

STABILITY BALL  ___  gladiator warm up 
[Full Body*me] <>10’ 


1 song • 4 min    

 CLUBBELL    ___ boom circuit
[Full Body*p] <>4’  


5 songs • 20 min     

     -5 rounds-
BODYROC TRUEFORM TREADMILL    ___ run
 [Quadriceps*ce] <>.2 miles under 2’  

 FREAKATHLETE BENCH ___hyperextensions
[Lowback*me] <>5^
_

WORKOUT SUMMARY

Category    = Engine
Focus       = Full Body
Format      = Circuit
Duration    = 30–35 Minutes
Music       = 9 Songs
EQUIPMENT   = 4 Pieces