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BURN MORE, SHRED MORE… WITH CIRCUIT TRAINING

July 15, 2016

 

Circuit Training is great for stimulating the muscles and spiking the heart rate for maximum fat burning effect. So if you are trying to get rid of body fat and generally want to get in shape, a total body circuit workout does just that!

 

Circuit workouts are high intensity workouts, preforming one exercise after the other with little, or no rest in between. It targets different muscle groups in one workout including core, upper & lower body as well as cardiovascular and resistance training, working on and improving your strength, power and endurance; spiking the heart rate during the workout equals shredded body fat, giving you that toned physique.

 

Pushing your body during shorter bursts of high intensity effort can achieve similar—if not better—results in less time. Sure you have to work harder but I prefer to think of it as working smarter. What’s really great about doing circuit training is that you can do it anywhere… The comfort of your own home, outdoors, at the gym, on the beach, your choice!

 

Try to do two to three circuits and take long breaks before starting the next one. Include body weight and plyometric exercises like: push ups, squats / jump squats, Burpees, lunges / jump lunges, Jumping Jacks, etc… Change it up, keep it interesting and try new exercises and movements. You can also add weights, (keep it nice and light!) like dumbbells, Kettelbells or a Weighted rocket bag or weighted vest etc. The aim is to keep your heart rate up, so make sure you have enough energy to get through the whole circuit and concentrate on good form - very important!

 

So Circuit Training will not only firm and tone your muscles and burn body fat, it is also loads of fun and keeps things different so you don’t get bored.  So do yourself a favour and challenge yourself… You get what you give!

 

FULL BODY CIRCUIT BLAST

 

Please remember to warm up! Spend 5-10 minutes warming up to ensure your body is prepared for exercise! Workout instructions: Complete the following part of 2 exercises on the minute (complete the 2 exercises, then rest for the remainder of the 60 seconds, then complete the next two in the same format). The quicker you complete each set, the more rest you get before starting the next set. Once you have completed the 3 parts of exercises, have a 1-minute break. Start over again in and repeat until you have completed 8 rounds in total.

 

CIRCUIT 1

10 x Bodyweight Squats

10x Hand Release Push ups

 

10x Jumping Lunges

10x Burpees

 

10x Jumping Jack

10x Sit ups

 

Rest 1 minute

Repeat x 8 sets

 

Workout instructions: Complete all 4 exercises, one after the other without rest. Once you have completed the last 20 reps of the 4th exercise rest 1min.

 

CIRCUIT 2 - Advanced

20x Kettelbell Sumo Deadlift High Pull

10x Burpees

20x Kettelbell Swings

20x Mountain climbers

Repeat x3 sets

Rest 1 minute between sets

 

Make sure you cool down and stretch afterwards!

 

 Be Strong, Stay Fit xxx

 

 

 

 

 

 

 

 

 

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