By now, it is common knowledge that circuit training workouts are great for shedding fat and extra pounds. In addition to that, this workout will help you increase muscle definition and strength. Work your way through each exercise, performing one set of each. Set times should range from 30-60 seconds. In between sets, you should rest for 10-60 seconds. You can rest during a set if you need to, but keep the clock running. The circuit should be completed 3-5 times.
Stability ball dumbbell chest press – Lie back on a gym ball with dumbbells positioned for chest presses. Make sure your head is well supported by the ball. Your butt should be lifted to the point that you are parallel to the floor. While maintaining this position execute chest presses. Keeping your control and balance is also key.
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 – Stand with your feet about thigh’s width apart and hold a set of dumbbells. Bend over to about 45 degrees and bend your knees. Lower the dumbbells until your arms are almost totally extended. Now, keeping the same body position, bring the weights up towards your hip pocket. Your shoulders should be pulled back during this exercise.
Seated row to shoulder press – With a pair of dumbbells, sit on a workout ball. Your arms should hang so the dumbbells are under your hamstrings. Now do an upright row. Once you reach the top of your row, your shoulders must rotate to a press position. Shoulder press the weights. At the bottom of your press, rotate shoulders and lower dumbbells to starting point.
Pike up – Place your hands on the floor and your shins on a stability ball. Keep your legs straight, but don’t flex them. Keep your lower back aligned (don’t let it sag). Your abs are to remain tight. Jacknife your body by pulling the ball in towards your upper body. Your body should form an upside down v. On every repetition jacknife your body as tightly as you can.
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.
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