Get In Shape For Summer Fast! Blast Fat With Circuit Training!

Need to lose those love handles in a hurry?  Try circuit training!  Pick one exercise for each muscle group.  This would include the big muscle groups like Back, Chest, Shoulders and  2 Leg exercises.  Next Add in the smaller muscle groups; triceps, biceps, and abs.  Once you have that down then arrange the exercises.  I would suggest putting the abs first then an upper body exercise followed by a lower body exercise until you have completed one round of 12-15 repetitions of each.  Once you have finished one whole round of each exercise follow it with 5 minutes of some kind of cardio whether it’s jumping rope, jogging in place, biking etc.    Then return to your circuit.  Try to complete 2 -3 whole rounds of the circuit.  If you still have energy when you are done then follow it up with some extra calorie burning by doing 20- 30 minutes of Cardio.  Do this routine 3 times a week and watch the fat melt away!

ABS

Sit with knees bent 90 degrees. Hold a medicine ball at chest level and lean upper body back to engage abs. Bring right knee toward left elbow, extending left leg (start). Return to start. Do 15 reps on each side. LEGS Targets:Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders Stand with feet shoulder-width apart, holding a weighted ball in front of chest. Bend knees 90 degrees. Hold for 2 counts. Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown). Return to start and complete 10 reps on each side

Floor Pull-Up

Fitness Focus: back, biceps Lie flat on the floor with your head and shoulders underneath a high, sturdy table. Grasp the table edge with both hands, palms shoulder-distance apart and facing in. Pull yourself up off the floor as high as you can, keeping your abs tight and your neck straight. Pause for 1 second, then lower yourself back down. Repeat for 60 seconds, or as long as you can. If you don’t have a table available, lay a broom handle or pole across two chairs placed a few feet apart. Lunge Hinge Targets: Lower back, abs, hamstrings, and quads Stand about 3 feet in front of a step, holding dumbbells with palms facing body. Lunge back, placing right foot on step; bend both knees 90 degrees, keeping left knee aligned with left ankle. Stand up, squeezing glutes. Hinge forward from hips, extending right leg behind you parallel to floor; lower hands toward knees. Push through left heel to return to standing; lower leg and repeat. Do 12 to 15 reps per side. Overhead Press with Leg Lift Targets shoulders, chest, core, and thighs. Stand holding weights in front of shoulders, palms out. Balancing on left leg, lift right leg about 6 inches out to side and extend arms overhead. Lower leg and arms, keeping torso still. Do 15 reps (about 30 seconds); switch sides. Seated Dip Fitness Focus: Triceps, Shoulders Sit in a sturdy chair with hands on the edge of seat, legs extended in front of you with feet together and flexed. Wrap the band in front of your shoulders and behind your neck, securing one end under each hand. Scoot butt off the edge of the chair and straighten arms, keeping elbows close to your sides. Slowly bend elbows to 90 degrees, keeping lower back close to chair seat. Hold for 3 seconds, then push up to starting position. To modify, keep knees bent at 90 degrees with feet flat on floor. Ball Push-Up Fitness Focus: Chest, Triceps, Shoulders, Back Lie facedown in a full push-up position with knees and shins pressed into a stability ball, hands on floor under shoulders. Place band across upper back and shoulders, wrapping one end around each hand to create additional resistance through the upper body. Bend elbows 4 inches and lower chest toward floor; push back up to starting position. To make the move easier, place upper thighs on the ball. (Picture courtesy of Fitness Magazine)

Fit Tip:  Try to pick exercises that can be alternated easily.  If you choose to do machines then it might slow up your routine.  Keep in mind that Free weights tend to burn more calories then machines.

AAli