(before starting any kind of exercise program, consult a doctor, such as the one written below
It’s almost bath time and you don’t want to get caught looking skinny – do you? Then it’s time to get up and start working. But do you want to get in great shape fast? Well, I have your answer and it’s called “Circuit Training”.
Circuit training is when you perform multiple strength exercises with little to no rest between exercises (1). The benefits of this type of training are many. Because of short or no rest periods, trainees experience increased aerobic benefits in addition to strength training. , 2). This type of training also increases the production of testosterone and Human Growth Hormone (1, 2, 3). These two hormones are vital in maintaining a lower body fat percentage, greater muscle growth, better brain function, and better appearance. hair, skin and nails, organ function and improved (3,4). Ladies, don’t worry about the level of muscle growth. Women will not be able to naturally build enough muscle to make them no longer look feminine – just enough to keep the fat off.
So if you’re ready to get started, turn this live meditation machine into a routine routine:
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For this environment you need plenty of mutes. Choose heavier weights for this circuit to improve its effectiveness. People will want to choose dumbbells somewhere in the 20lbs – 40lbs range. Ladies may want to start in the 10-20 pound range. A standard protocol is to complete each exercise in a predetermined circuit, completing 8-20 exercises for each (depending on your goals). Allow 30 seconds or less rest between exercises. You can also rest 30 seconds or less between each round. Try to complete 3-5 rounds in this way.
Exercises
1. Dumbbell Squat: Stand with your feet slightly wider than shoulder width apart. Get the mutes and hang yours on the side. Buckle up at the hips and squat, making sure to stick to your toy as if you were sitting in a chair. Be careful not to let your knees extend past your toes and to keep your weight on your heels. Your thighs should once be parallel (or slightly lower) to the floor.
2. Shoulder Press – Bring the dumbbells up to shoulder height above any part of your head, elbows pointing down, and palms inward towards the head Press both dumbbells overhead to make sure you don’t over-arch your lower-back. Before you reach full lockout, reverse the movements and bring them back to the starting position.
3. Crouched Over Row – Start standing with feet shoulder width apart and knees slightly bent. Grab the dumbbells and allow them to rest on your upper thighs. Bend at the hips to hold. This will make the mute under suspend your upper body. Make sure your chest sticks out. Now just pull the dumb one up to the chest. Make sure you keep them about shoulder width apart. Think of the movement as more like pulling your elbows back and squeezing your shoulder blades together. This should help you recruit the right muscles.
4. Deadlift – Start standing with feet hip width apart and knees slightly bent. Grab the dumbbells and allow them to rest on your upper thighs. Now, bend your hips, lean back, and bend your knees. This will make the dumbbells in your hands go to your feet. When you have bent the dumbbells enough to turn to the middle of the leg, the movement and the riser. Make sure you stick with the chest movement.
5. Hammer Curls – Start from standing straight back and chest out. The dumbbells are in your hands, hanging naturally at your sides. Your palms are facing your body. Now simply twist your shoulders up to the dumbbells until your lower arms and upper arms form a 30-degree angle. Once they lift to the top, return the movement to the starting position. Make sure to keep your hands in the same neutral position you started in to complete this movement.
6. French Press – While standing, bring the dumbbells up and behind your shoulders with your elbows pointed upwards towards the ceiling. Your upper arm and lower arm form a 90 degree angle. Keeping your upper arms steady, press your dumbbell overhead as if you were doing a punch-type motion with both weights. press the dumbbells step back and don’t let your lower arms sink past 90 degrees to your upper arms.
Try this routine 3 days a week, giving yourself a rest between each training session. On your days off you can opt to do some form of cardiovascular training. You can use the typical prescription for a long slow heart rate (30-60 moderate pace) or really ramp up your results and try your hand at interval training. While in the cardio equipment of your choice, alternate intermittent rest and work intervals. One minute of working at a hard and steady pace of the face, followed by one minute of work at an easy controlled pace for 10-20 (not including warm-up) is sufficient.
Have fun and Train Hard.
Sources:
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Bayer, Jeff. “Certificate Training: What It Can Do For You?” 2009
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Claps, Phyllis PT. DHSc OCS “Circuit Training” 2005. http://www.med.umich.edu/1libr/sma/sma_circuit_sma.htm
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Burton, Ray. “Human Growth Hormone Research Important for Fitness.” 2008
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- Perfectly, Peak. “The Effect of Testosterone” 1994. http://www.pponline.co.uk/encyc/0308.htm
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