Circuit training schedule weight loss
Move on to the next mini-circuit (B1-B3) and follow the same pattern. Hold a dumbbell vertically next to chest with both hands cupping the dumbbell head. With this training style, the goal is to maximize caloric expenditure while also increasing your metabolic rate. Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead. Squat Hold a barbell with an overhand grip so that it rests comfortably on your upper back. When that becomes too easy, increase the weight on each set by 10 percent or less. Designing programs this way helps create balance between opposing muscle groups—which oftentimes gets overshadowed by more noticeable training goals like fat loss. Upgrade your browser for a faster, better, and safer web experience. Click through to see photos of the full workout, and then print out the charts below and take them with you to the gym. Movement pattern: knee dominant A2: Pushups 4 of 9 All photos Reps: 12 (or as many as possible with proper form) Place hands on a box, bench, or step slightly wider than and in line with shoulders. The weight you use should allow you to perform at least the minimum number of reps (with proper form) but no more than the maximum number. Choose the Right Resistance 2 of 9 All photos Not sure which dumbbells to grab. Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart. When your thighs are parallel to the floor, pause, then return to the starting position. Move from exercise to exercise with no more than 30 seconds of rest in between. Lower body as far as you can by pushing hips back and bending knees. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. Pause, then push back to the starting position and repeat, keeping weight in heels, not toes, during the entire movement. Home variation: Just do standard Pushups: Get in a Pushup position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit.
Pause, then push the bar back to the starting position. Perform the workout on three non-consecutive days per week, for four weeks. NOTE: If you are looking for something a little more aggressive, see our Advanced Workout Plan. Stand with your knees slightly bent and shoulder-width apart. This insanely effective circuit only takes 25 minutes Joe Dowdell, CSCS Topics. Hold this position for a second, then return to the starting position. Recovery between circuits should always be 90 seconds. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. During weeks three and four, reduce your rest period between exercises to 15 seconds. Light Cardiovascular Exercise Such as Walking (Try for 30 Minutes at a Brisk Pace). Did you know that your web browser is a bit old. There are many different ways to structure an MRT session, but generally speaking, circuit training lends itself well to this approach. Some of the content on this site might not work right as a result. Home variation: Same, but with one dumbbell in each hand, your palms facing your outer thighs. In the first 2 weeks of the program, do the circuit twice. Elbows should point down to the floor and brush insides of knees as you lower. A good rule of thumb when choosing resistance is to first look at the number of repetitions prescribed for any given exercise. Bench Press Lie on your back on a flat bench with your feet on the floor. Sit on the seat, letting the resistance of the bar extend your arms above your head.
