Thursday, March 11, 2010

H4 Fat burner # 9- repeated cycled circuits ( 1 )

This fat burning routine uses two different supersets combined together. You will not take any rest until you complete the whole circuit as instructed. The exercises have been designed so that you can stay in one small area therefore making it easier to do in a small gym or crowded gym.This would not be the only thing you do in a session. Check back for part 2 and 3 of these style of workouts.

Circuit combo A

Prone incline dumbbell rows- 1 set of 8 reps
Set up a bench at a 45 degree angle. Lie face down and grab a pair of dumbbells. With your palms facing one another row the weight up and focus on squeezing your shoulder blades together.


Medicine ball slams- 1 set of 8 reps with heavy med ball

Repeat 1 more time before moving straight into circuit B

Circuit B

Medium grip pullup- 1 set of 6 reps


Dumbbell step ups-1 set of 6 reps each with heavy weight
Do all reps on one leg and then switch. Focus on driving through the lead leg and keeping the torso tall.

Repeat 1 more time before going back into circuit A

Once you have finished circuit B for two rounds you will start back at circuit A. The only difference will be you will now do 15 ball slams instead of 8 and 10 step ups instead of 6. After finishing the whole thing you are down and can finally get a rest! If you are more advance do 3-4 rounds of each circuit before moving onto the next one.

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