Circuit Training for fat loss doesn't have to be boring or "lightweight."
http://www.metabolicsurgerapidfatloss...
In fact, pushing yourself to use HEAVY resistance while training for fat loss offers tremendous benefits in terms of maintaining strength and muscle mass.
Plus, it's WAY more fun.
This will be 4 exercise, non-stop circuit done for 3-5 rounds. Take 2 minutes rest in between circuits.
Exercise 1 - One-Arm Bench Push-Ups - 4-6 reps each arm
To do this one, you'll need to be fairly strong with the regular push-up (able to do at least 20 to 30 reps).
You'll set one hand on a bench as an "outrigger" then do the push-up with the other arm. This helps put more tension on the pec of the working side rather than the tricep (which happens with regular one-arm push-ups).
Do your reps on one hand, then switch to the other.
Exercise 2 - DB on Shoulder Walking Lunges - for distance (4 x 20 feet)
This exercise is done by first shouldering a dumbbell then doing a Walking Lunge with it. I'm using a 105 lb dumbbell in the demo. The dumbbell is held vertically, resting on end on one shoulder. One hand is gripping the handle, the other hand is resting on the bottom "bell" of the dumbbell to help stabilize it.
For this, I did 4 times up and down my gym floor (about 20 feet each way), changing shoulders after each time.
To shoulder a dumbbell, start in the split squat position with the dumbbell set just beside your front leg. Grip the handle with both hands, then use your lower back, legs and arms to heave it up and back until it's in position on your shoulder. Practice this with lighter weight first, before you move into the heavier loads.
When you get to the end, set the dumbbell down, then shoulder it back up to your other shoulder and go again.
Exercise 3 - Bar Traversing - until something gives out
On this exercise, I'm using the cross-beam of my cable cross-over station. If you don't have a setup like this, you can still do this exercise on a regular chin-up bar...you'll just be moving back and forth more frequently.
In terms of distance, you can set a performance goal (I did 4 times back and forth) or just keep going until something gives out (i.e. grip, arms, lats, etc.).
Start at one end, keeping your elbows bent, then move yourself along the beam to the other end then back (if you're familiar with the American Ninja Warrior TV show, this is like the Cliffhanger event).
Exercise 4 - Dumbbell Jump Squats - 4 -6 reps
Use a fairly light to moderate pair of dumbbells for this exercise. You want to be sure the weight is light enough that you can actually get off the ground.
Now, normally, you should do explosive training first in a circuit or workout.
This time, however, I wanted to train explosiveness while in a fatigued state (yes, me doing something backwards and wrong, imagine that). My reasoning is that in many athletic events, you don't have the luxury of being fully rested before you have to perform explosively. If you're playing basketball, you have to run down the court and jump.
For this purpose, the dumbbell jump squat is the perfect exercise as it requires almost zero technique (unlike Olympic lifts, which should ALWAYS be done while you're relatively fresh, so that you don't get fatigue-induced form errors creeping in).
All you have to do with this exercise is hold dumbbells and jump. When you're winding up for it, it's important that you only come down into a half-squat, not a full squat. This will give you the most power and acceleration out of the bottom.
Keep the reps low on this one. I recommend 4 to 6 reps. It's not heavy weight, but explosiveness will fade out fairly quickly.
If you find that before hit 4 reps,that your "drive" is fading, don't push it. There's no benefit in going to failure on an explosive exercise. End the set when you lose the explosiveness.
Now Rest 2 Minutes and Do It AGAIN
Perform this circuit 3 to 5 times in total. Each round takes about 4 to 5 minutes to complete.
And if you're doing it right, you'll want to curse me most of the way through...
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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
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weight training weight loss Metabolic Monster Circuit Training for Fat Loss and Strength | |
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