Hey! Question, been trying to switch up my work out regimen in order to keep my body guessing.Would like no more than a 4 day gym commitment. any suggestions, thoughts, etc? Thanks buddy
Here we go....
Choose 4 - 5 different compound exercises to be done in a curcuit. That’s it!
These exercises must move through multiple joints and all include some for of legs either as a prime mover or as a stabilizer. For example instead of doing a bent over row on the bench where your weight is partly supported, your going to do the bent over row with your body squared up to a bench or rack , this way the you have one arm as a contact point and two feet on the ground as your other arm rows. This has now become more of a full body movement. Basically pick the more difficult version of any exercise you do.
1. Push-ups: Lets start of with some push-ups, but not any plain ol’ pushups. For these pushups we are going to put your feet on a towel and at the peak of every pushup you will do a knee tuck and draw your knees in toward your chest then back out to starting position for the next rep. 20 reps
3. Dumbbell row. Same as described in the example. One hand on the back of a bench or rack for support. Square your feet and row with the other arm. Make sure to keep a flat back. It’s not uncommon to feel your abs burning during this exercise. They are working a lot!
5. Roll out on the exercise ball or free wheel. Stay on your knees with your hands together on top of the exercise ball. Roll out on the ball until you are in an extended position . Follow the picture. On the way back up push down into the ball with your hands to bring you body back to it upright starting position. 15-20 reps
Well there it is! A full body circuit that will increase your strength, conditioning and endurance. Remember, the most important part of this workout is the constant movement! Rest only as long as you need to keep it moving and choose a weight that you can handle. This workout can also be tailored to your specific goal. If your goal is to increase muscle mass, use heavier weights. If its conditioning and endurance, use moderate weights and increase the speed of the motion
This workout can be done every other day. On non lifting days just do cardio!
I guarantee your body will change working out in circuits. I’ll put out another workout next week that will target the same muscles but with different exercises. This way ytou can have a alternate workout, to help fight off the monotony.
Now get out there and get to it. Let me know your progress by updates and comments to my blog.
Hope this helped Jenn!!!:-)
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