This insanely effective body fat-reducing circuit only takes 25 minutes.
With this training style, the goal is to maximize caloric expenditure while alsoincreasing your metabolic rate.
Perform the workout on three nonconsecutive days per week, for four weeks.
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It’s designed to take about 25 minutes during the first two weeks and even less time after that.
Move on to the next mini-circuit (B1B3) and follow the same pattern.
Finally, perform 3 straight sets of C1.
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For intermediate/advanced trainees: Perform all seven exercises as a giant circuit, resting 30 seconds between moves.
Once you’ve completed one full round, rest 90 seconds, and repeat 2 more times.
During weeks three and four, reduce your rest period between exercises to 15 seconds.
Recovery between circuits should always be 90 seconds.
Ready to get started?
Hold a dumbbell vertically next to chest with both hands cupping the dumbbell head.
Lower body as far as you’ve got the option to by pushing hips back and bending knees.
Elbows should point down to the floor and brush insides of knees as you lower.
Slowly lower body until chest nearly touches the bench.
Pause at the bottom, and then push back up to the starting position as quickly as possible.
Stand under the bar and let your body hang, arms straight.
Your body should form a straight line from your ankles to your head.
Pull shoulder blades back, then pull with arms as you lift chest to the bar.
Pause, then lower body back to starting position.
That’s 1 rep.
Note: Keep your wrists straight and body rigid for the entire movement.
Hold the weights in front of thighs with palms facing in.
Shift hips back and take 2 seconds to lower the dumbbells while keeping back flat.
Pause for 1 second, then return to standing position by contracting hamstrings and glutes.
Bring dumbbells just outside shoulders, palms facing each other, elbows bent.
Keep core engaged as you press dumbbells up to the ceiling, locking elbows.
Slowly lower dumbbells back to starting position.
(The thicker the band, the more assistance it will provide.)
Grab the bar with a shoulder-width, underhand grip, and hang at arm’s length.
You should return to this position each time you lower your body back down.
Perform a chin-up by taking 1 second to pull your collarbone to the bar.
verify your body doesn’t collapse as you perform this movement.
Pause here, then using your abs, pull the ball back toward knees to starting position.
To make this a little easier, perform the movement on your knees.
Movement pattern: core dominant
