One of the biggest goals of any workout plan is to drop fat. What better way to do that then to drop set your workout.
Alright, that’s not drop in the sense of forgoing but rather in drop sets. More specifically here drop circuits.
The following workout is to be done as a circuit. Do as many circuits as you can for the prescribed rep count. When it starts to get hard drop each circuit rep down by two until you are only able to complete four reps.
Warm up. Alternate running in place, jumping rope, and jumping jacks for three minutes (1 minute each).
THE DROP (Set) CIRCUIT
Drop Set Circuit 1 – Burpee 10 reps
Jump squat 10 reps
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Mountain climber 10 reps
Push up 10 reps
Double Crunch 10 reps
Why drop sets work? Drop setting has long been used in weight lifting to go above and beyond failure. These drop circuits are no different in that they require the same movements but lessen as you go on thus allowing you to work beyond your limits. Dropping reps allows for an overall higher work total.
When to do this drop set work out? Do this work out on your off days or as a post workout cardio blast to incinerate fat. Another option is to utilize this workout on days when time does not permit your traditional workout, or on vacation. The best part is since it is bodyweight based you can do it anywhere, anytime. Keep in mind the warm up rope jumping does not even require a rope.
This workout is too easy, how can I make it more intense? Since this drop set circuit workout is all about going beyond limits, why limit that? If you’re that hardcore then try these advanced techniques.
HARDCORE BURPEE: When you reach the prone position on the floor hold a front leaning rest push up position for a five count.
HARDCORE JUMP SQUAT: Add weight with a loaded barbell (relatively light weight to avoid injury). Another option is to hold a medicine ball and turn it into a jump squat overhead extension.
HARDCORE MOUNTAIN CLIMBER: Instead of placing your hands on the floor place them atop a medicine ball or basketball. This will require greater stability and core activation.
HARDCORE PUSH UP: Do power pushups. At the lowest point push your hands through the floor to launch your upper body at the top of each rep. Another option is to incorporate wide and narrow grips as well as incline and declines.
HARDCORE CRUNCH: Hold a basketball (or medicine ball) between your legs to add extra weight and require greater stability. You can also do a bicycle crunch at the top of each rep.
You don’t need the gym and fancy equipment to turn your body into a work of art! Print out this workout and do it anywhere!
Tim
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