Total body Circuit workout routine # 2

	Exercise #1 Alternating Squat Press 15-20 repetitions
	Exercise #2 Dumbbell Fly 8-12 repetitions
	Exercise #3 Seated Dumbbell One Arm Triceps Extension 12-15 repetitions on each arm
	Exercise #4 Dumbbell Biceps Curl 8-15 repetitions
	Exercise #5 Seated Rear Lateral Raise 8-12 repetitions
	Exercise #6 Double Crunch 8-12 repetitions Advanced: See how to get a better crunch workout for building six pack abs
	Exercise #7 Jump rope for 90 seconds

It should take you about 10 minutes to finish this 7 exercise circuit 1 time

Complete this circuit at least 2 times & no more than 4 times to get a 10-to-20 minute workout.

Beginner

Take a 30-to-45 second rest after each exercise
Rest for 3-to-5 minutes after you finish 1circuit (do all 6 exercises)

Intermediate

Take no rest after each exercise
Rest 3 minutes after you finish 1 circuit (do all 6 exercises)

Advanced

Take No rest after you finish a circuit
Rest only after you finish at least 2 circuits

Use dumbbells that are heavy enough to give you a good workout. Although no pain no gain is a bad rule to follow... You don’t need to use a weight that’s too light where you don’t feel anything at all and...

Do not use a weight that is so heavy where you have to strain, contort and twist your body just to finish a repetition.

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

#11

Moe,

No - just do Fast weight loss workout#2 on Mon, Wed, Fri to drop 15lb and get some muscle and definition and on the other days...

You can do other low-to-moderate fat burning workouts like walking for 45-to-60 mintues

Adrian Bryant | 01.14.09 - 11:14 am

#10

Hi Adrian,
Can I do Fast weight loss workout#2 on Mon, Wed, Fri and Circuit training on Tuesday, Thursday, Sat? I am 5'3" and weigh 155lb. I want to drop 15lb and get some muscle and definition.
Thanks for you help.

Moe Naeem | 01.13.09 - 1:15 pm

Damon,

To gain bigger muscles while burning fat...

1. don't do any circuit training...

2. Do the morning intervals 3-4x a week to burn fat and...

3. do upper body 2x a week but work your chest shoulders & triceps one day and work your back and biceps the other day and do lower body 1x a week and abdominal 2x a week

Adrian Bryant | 06.18.08 - 7:11 pm

I am trying to do the "I Robot" workout. And I was a bit confused on how to link up the different concepts into one cohesive workout. What I am asking is this:

What is it explicitly that I have to do? (To lose fat and gain muscle at the same time)

Sorry if I wasnt clear on previous posts.

Damon | 06.18.08 - 6:39 am

I am trying to burn fat while building bigger muscles.

Damon | 06.18.08 - 4:50 am

Damon,

The answer depends on your goals -

Are you trying to burn fat while maintaining muscle or...

Are you trying to burn fat while building bigger muscles?

Adrian bryant | 06.17.08 - 10:42 pm

So to be certain-

1. I should just circuit train once a week
2. In the morning, do short intervals 3-4x a week
3. At night do upper body 1-2x a week, lower body and abdominal 2x a week

Is this correct?

Damon | 06.17.08 - 6:59 pm

Damon,

as far as you losing max fat while maintaining muscle mass - YOU won't be overtraining but I would still limit the "circuit" training to 1-2x a week and...

If you want to grow bigger muscles then you want to lay off the circuit training and just do intervals 3-to-4 times a week and...

It's best to take glutamine along with protein after working out but the good news is that since you got ON Whey you don't need to buy glutamine because ON whey has plenty of glutamine in it

If you still need help - just contact me again

Adrian bryant | 06.16.08 - 7:40 am

Great site!

Got a few questions. I am 6'2 about 235 and I am doing the "gain mass and lose weight at the same time routine." Formerly worked out 4x a week. Started this plan this morning.

If I do the second circuit training routine 3x a week (M, W F)(first thing in the morning), am I safe doing short intervals 2x a week on the elliptical (T, TH)?

Also- using the calculator (mass/lose weight), it states I should "Do upper body weight training exercises 1-to-2 times a week, lower body 1 times a week, and abdominal exercises 2 times a week in the evening." I won't be overtraining if some exercising of the same body parts, right?

Lastly, I am using the ON whey protein (2 scoops- 10oz of soy milk immediately after workouts). Should I be using glutamine? And if so, when?

After reading your site this past weekend, I was a little confused trying to link some of these concepts.

Thanks in advance for your help!

Damon | 06.16.08 - 6:54 am

omalleypaul,

please browse thru the ab exercises here Almost all of these exercises are NOT situ-ups.

Adrian Bryant | 03.25.08 - 8:19 am

I am getting back into shape. I am unable to do sit-ups b/c of surgery that was done to my tailbone. how do I go about getting good abs and shedding the weight with out sit ups

omalleypaul30 | 03.25.08 - 7:40 am

Leave a Comment

There are 4 comments

I'm 5'2, I think I'm around 175lbs or so, but I've been using the tape measure to document my weight loss, so I'm not sure of the exact amount, but I'm seeing a definite change already.

I was doing Tae Bo 6 days a week for 30-45 minutes and about 10 minutes of the pushups, crunches, chest presses and so forth. The Tae Bo I'm doing now is very advanced (the Amped series) so I think that if I were to do less strenuous Tae bo, it wouldn't be as nearly effective as the one I'm doing now. Now, there are about 6 videos of the amped series I have so do you think if I were to pick one and work with the same one for a month or so, while doing these total body circuit routines, that I'll be able to successfully drop the weight and sculpt my body by July? I've been using the same series since January. Thank you.

Tatum

by Tatum

March 08, 2010 - 08:48