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Total body Circuit workout routine # 2

squat press Exercise #1
Alternating Squat Press 15-20 repetitions
dumbbell flye Exercise #2
Dumbbell Fly 8-12 repetitions
one arm triceps extension Exercise #3
Seated Dumbbell One Arm Triceps Extension 12-15 repetitions on each arm

 
bicep curl Exercise #4
Dumbbell Biceps Curl 8-15 repetitions
rear lateral raise Exercise #5
Seated Rear Lateral Raise 8-12 repetitions 
double crunch Exercise #6
Double Crunch 8-12 repetitions

Advanced: See how to get a better crunch workout for building six pack abs
jumprope 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

Intermediate

Advanced

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.

If you need more help Losing Weight To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 8 comments
Erica

I think your site is great in that the pictures coincide with the exercise to demonstrate. More site should do that.

Check out www.fitnessbyerica.blog.com

Thanks!

January 22, 2012

Name*

what about exercise to lose belly fat only

January 04, 2012

Adrian, Sup!

Can these sets be done every day, or is this meant to be done every other day? Thanks mate!

December 12, 2011

Adrian Bryant

do it only 2-to-3 times per week

December 13, 2011

Sandy

Is there a workout that is good for someone who has problems with there knees, and a hip replacement done, I need to work on all areas, stomach, legs, arms. Please help me. Surgery on hip was done three years ago, doing good with that.

Sandy

December 07, 2011

Adrian bryant

I'm not a therapist but what you want to do is things that are low or NO impact on your joints like riding a bike, elliptical or swimming

December 09, 2011

Oliver

Hey Adrian,

First of all thank you lots for making this awesome website which helps everyone and is easily accessable.

I was wondering if you could please make me a program like the above with incorporating some or all of these excercises. Pushups, Legups, gymball abcrunches, side plank, front plank, Hammer curls...also is Hammer curl better or bicep curl?

I would really appreciate that. Thanks.
Oliver

September 08, 2011



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