Ultimate 30 Minute Circuit Training Workout (Continued)

circuit trainingIf you haven’t read part one, you have to read it before continuing on with this article:

==> Ultimate 30 Minute Circuit Training Workout: Part 1

Before we continue I’d like to add that the secret isn’t really the type of exercises you do, but how you combine all of them together and use the formula:

leverage x intensity = effectiveness.

Feel free to have your own input on the ultimate circuit training workout. Try different things that suit you better and have found to be more effective.

Remember, if you’re trying to lose weight, gain weight, look a certain way, or anything else. The purpose is to be effective and get the results you want. This isn’t for the lazy person who wants to spend over 8 hours a week training, making little progress.

Chest, Shoulders, Arms, Core Circuit Training

Everything must be done with intensity. This doesn’t mean fast. It means pushing through every repetition and doing them correctly to avoid injury.

  • Start off with a short warm up. 10 push ups, 10 pull ups, stretches.
  • Bench press. Do this with medium weights, and try doing 12-15.
  • Normal Sit ups (On the floor or use machine). Do this until fail.
  • 35-45 degree inclined bench press. Medium weights, 12-15 reps.
  • Oblique situps. Do this until fail.
  • Declined bench press. Medium weights, 12-15 reps.
  • Leg ups. Until fail.
  • Dumbbell shoulder press. Medium weights, 12-15 reps.
  • Dumbbell bench press. Medium weights, 12-15 reps.
  • Tricep bench dips. Until fail.
  • Dumbbell chest flyes. 10-15.
  • Dips. 10-15.
  • Rest for 5-7 minutes
  • Repeat the routine until you reach the 30 minutes.

circuit training

Lower Body, Core, & Cardio Circuit Training

This is the one everybody dreads. I mean who’s going to look at our legs right?

Look, your lower body is just as important as the upper body. Have you ever seen those disproportional guys with huge bodies and tiny little legs. It’s not very attractive. I’d also add that working out your lower body, works out your butt as well.

In other cases people actually have a lot of fat to lose, or muscle to gain on their legs. It’s definitely an important part of fitness.

Because weights have been known to cause a lot of joint injuries in the lower body, we’re going to refrain from them and try to create a more healthy and less joint straining workout.

  • Start with a quick 5 minute intense jog. That means going  just a bit faster than jogging to increase your heart rate and break a sweat.
  • Find some steps (stairs) to do foot taps. On the elevated surface quickly tap the edge, switching from foot to foot. Do this for 40 seconds.
  • Lunges. Try doing a total of 20 lunges on each leg. (use weights if you’re more experienced)
  • Frog jumps. Do a total of 20.
  • Calve Raises. Total of 30. (use dumbbells, if needed)
  • Rest for 5 minutes. Most people aren’t used to working out their legs. And it takes the most energy.
  • Lunges. 20 lunges on each leg.
  • Find some steps (stairs) to do foot taps. On the elevated surface quickly tap the edge, switching from foot to foot. Do this for 40 seconds.
  • Normal Sit ups (On the floor or use machine). Do this until fail.
  • Frog Crunch. Until fail.
  • Side Crunches. Until fail.
  • Calve Raises. Total of 30. (use dumbbells, if needed)
  • Frog jumps. Do a total of 20.
  • Rest for 5 minutes.
  • Finish off your workout with some more running to keep flexibility.

Remember, you can edit your workouts as much as you want to better suit you. It only takes 30 minutes a day, 3 times a week to get maximum effectiveness. Use the formula leverage x intensity = effectiveness and don’t quit.

If you do these things you should get the results you want. If you’re looking to lose weight fast, check out the slow-crab diet: Timothy Ferriss’ slow carb diet.

 Please share this article on any of the links at the bottom or at the top bar =)

 

email

Speak Your Mind

*