You should know by now that circuit training workouts are one of the best means of losing fat and excess weight. But here’s a workout that will also help you get ripped and increase strength. Progress through the chain of exercises, executing one set at each station. The duration of each set should be 30-60 seconds. Your resting time between sets should be 10-60 seconds. Resting during sets is ok when needed. However, the clock should not be stopped during rest. The circuit should be repeated 3-5 times.
Stability ball dumbbell chest press – Lay back on a stability ball with a pair of dumbbells in the chest press position. Your head should be positioned so that it is well supported. Keep your butt fully elevated (your body should almost form a table). Hold this position while performing a chest press. Be sure to focus on maintaining your balance and control.
Straight arm rollout – With a stability ball in front of you, kneel on the ground. Keep your hands on top of the ball while also keeping your arms straight. Make sure your hips stay extended as well. Roll the ball away from you. Still keeping straight arms, bring the ball back to you.
Bent over dumbbell row – With a pair of dumbbells in hand and a thigh wide foot base, bend your knees. Bend over to approximately 45 degrees. Now lower the weights until your arms are almost fully extended. Now pull your dumbbells up and towards your hip pockets. Also make sure you keep your shoulders pulled back during this exercise.
Seated row to shoulder press – Get seated on a stability ball with some dumbbells. Let your arms hang in order to get the dumbbells beneath your hamstrings. Execute an upright row. When you get to the top of the row, rotate your shoulders and get the weights in a press position. Do a shoulder press. When at the bottom of the press, rotate your shoulders and lower the dumbbells back to the starting position.
Pike up – Position your hands on the floor and the lower half of your shins on a stability ball. Your legs should be straight but not flexed and your lower back should not sag. Your abs should be tight. Now jacknife your body. Your goal should be to jacknife your body as much as possible on each repetition.
Hopefully you are already utilizing circuit training workouts. If you aren’t you should definitely start. Be sure to pace yourself. Also be sure to push a little bit harder every time you train. Remember good circuit training workouts will make you sweat moderately and elevate your heart rate.
You will find some excellent circuit training workouts on Vaughn’s site. Use his workout plan to shed fat, build muscle tone, and get stronger.
