Total body Circuit workout routine # 2
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Exercise #1 Alternating Squat Press 15-20 repetitions |
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Exercise #2 Dumbbell Fly 8-12 repetitions |
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Exercise #3 Seated Dumbbell One Arm Triceps Extension 12-15 repetitions on each arm
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Exercise #4 Dumbbell Biceps Curl 8-15 repetitions |
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Exercise #5 Seated Rear Lateral Raise 8-12 repetitions |
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Exercise #6 Double Crunch 8-12 repetitions Advanced: See how to get a better crunch workout for building six pack abs |
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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.
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
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
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
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?
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
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.
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
Hi Adrian,
Great site!!
Iv'e started doing your Total body Circuit workout routine # 2 basically im looking to loose weight and tone my muscle a bit more.
What i want to know is would it be sufficient to do the workout on alternate days and walk,cycle or run on the other days.
Your advice would be most wecome
Thanks
Garry.
you can do that and see results
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
YES - I think so but that does not matter - what matters is what you think and only if you believe that will happen
Hi Adrian,
My friends and I stumbled across your website while searching for workout videos. I must say your workout routines are GREAT.
But we have a problem. Here most of us lived in super tiny apartments, and we don't have the luxury of a backyard.
Do you have other alternatives to the jump ropes. Can I just jump while gripping light weights in my palms? Does that makes sense?
Many Thanks!
Liza
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