Fat Loss Circuit Workout Video (#15)

The Stats

• Load: 60-85%
• No. Exercises: 6
• Rest Between Exercises: 60-80 seconds
• No. Rounds Through The Circuit: 4
• Reps Per Exercise: 8-10

The Exercises

1.Overhead Barbell Squat

Take a wide grip on a barbell, lift the barbell overhead with a push-press motion with your arms straight and locked out. Spread your feet slightly wider than hip width apart for added balance and stability. Keep your shoulders and arms flexed throughout the movement to maintain control of the weight overhead.

Inhale deeply to maintain intra-thoracic pressure, to prevent your torso from collapsing forward. Slightly arch your lower back and bend your knees to lower your thighs horizontal to the floor. Return to the initial position by pressing through your heel and mid-foot, and breathe out at the end of the effort.

2.Swiss Ball Dumbbell Press & Fly

With dumbbells in each hand, sit on a swiss ball and roll out (position the ball under your mid to upper back) with your feet flat on the floor, and knees bent 90 degrees. Raise your hips up and tighten your abdominals.

The movement starts with the pressing arm and the fly arm initiating movement at the same time. To complete the movement both dumbbells meet over the top of the chest. Alternate the pressing arm and fly arm with each rep throughout the set.

3.Med Ball Pushup Circuit

Place 5 balls in a row about 2 to 3 feet apart. Put one hand on top of a medicine ball and the other hand on the floor.

Make sure your body is in a straight line with your abdominals drawn in and back straight. Begin in the down position of a pushup, breathe out and press yourself up and over the ball. The hand movement during the transfer is quick, be sure to have a solid hand placement on the med ball before you descend.

4.Prisoner Step Ups

Place your hands behind your head and stand facing a step or box. Put one leg flat onto the step or box, keeping your ankles, knees and hip all in alignment. Breathe out and step-up do not place your trail leg onto the box. Return back to the floor with your trail leg only — that counts as one repetition.

5.Dumbbell Side Lateral Raises

Stand with your legs spaced shoulder width apart. Keep your abdominal contracted,  knees slightly bent, and chest relaxed. With the dumbbells at your sides lift the weight directly up, while focusing on your shoulders. Stop when your elbow joints are in a straight line with your shoulders and reverse the motion down. Under control, lower the weight, stop when your arms slightly touch the side of your body and reverse the motion.

6.Reverse Crunch Scissors

Lie on your back  and place both hands near your hips and let your arms rest stretched out on the floor. Raise your legs up so they are perpendicular to the floor. Begin by lowering one leg to the floor and hold for a second then reverse the movement with that leg. Once your feet are back together slowly lift your hips 1 to 2 inches off the floor to perform the reverse crunch. Returning to the starting position should also be done slowly and with full control. Your abs are also working on the way down. Alternate legs and repeat the motion for the desired number of repetitions in the set.

And you’re done! See you next session!

Peace & Love,

David