Fat Loss Circuit Workout Video (#9)

The Stats

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

The Exercises

1. Barbell Bench Press

Lie face up on a horizontal bench with your butt on the bench, and feet flat on the ground. Grasp the barbell with an overhand grip, wider than shoulder width. Breahte in as you lower the weight to your chest in a controlled movement. At the bottom of the movement, extend your arms and breathe out as you press the bar back up.

Don’t lock out your arms, and maintain a slight flex in your elbow.

2. Barbell Front Squat

Stand with your legs about shoulder width apart, holding the bar with a cross-armed overhand grip, resting the bar on your anterior deltoid. Inahle 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.

Stick out your chest and raise your elbows as high as possible, to prevent the bar from rolling forward.

3. One Arm Dumbbell Rows

Grasp the dumbbell with your palm facing in, and place the opposite hand and knee on the bench to support your back. Breathe in and lift your upper arm and elbow as high as possible, next to your body, with your elbow bent. Breathe out and lower the weight back down to the starting position.

4. Barbell Step-Ups

Position the bar so that it’s evenly suppported across the back of your shoulders, hold onto the bar with an evenly-spaced, overhand grip, place one leg flat onto a strong bench or box, keeping your ankles, knees and hip all in alignment. Breathe out and raise up your trail leg and place it flat on the bench, hip to shoulder width apart from your other leg. Breathe in and step back down with your trail leg only — that counts as one repetition.

5.Bench Knee Raises

Sit on a bench with your arms slightly behind you, grip the bench at a distance just outside your hips, raise up your knees intitaitng the movement from your hips, using your lower abdominals to pull your knees up towards your chest. As your knees come to your chest, slightly roll your upper body down, towards your knees and contract your abdominals.

6.Hyperextensions

Position yourself on a roman chair facing forward. Cross your arms in front of your chest. Breathe in and slowly lower your upper torso down until it is almost perpendicular to the floor. Slowly return to the starting position and breathe out. Be sure to remember not to arch your back once you’ve returned to the top position.

And you’re done! See you next session!

Peace & Love,

David