Turbo charge Your Workout with this Fat burning Circuit
A few times a year, it is a good idea to go through some turbo charged workouts. Tom Holland, M.S., an exercise physiologist in Darien, Connecticut suggests overloading your muscles to keep them guessing. This will help you break through any plateaus. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.
This fast-paced circuit will eliminate your plateau in no time. Execute 8-12 reps of each exercise. Replicate the circuit three times. Rest for two minutes at the end of each circuit. Pick a dumbbell that will exhaustion your muscle by the 10th or 12th rep.
Pushups - Get on your hands and knees (or toes). Tighten abs, hands flat on the ground shoulder-width apart. With fingers facing forward or slightly turned in, slowly lower body toward the ground, elbows flared out just a little. Push up until arms are fully stretched. During the entire exercise, keep your head aligned with your spine. Do not allow your lower back to sag and do not bend from the waist.
Lunges -- Stand with hands to your sides and feet together. Step forward with one leg into a lunge. Focus on bringing hips downward rather than pushing them forward, abs tight and your back straight. Lower your body until the front thigh is parallel to the ground. Firmly push off with the other leg and return to starting position. Switch legs and repeat. 8-12 more per leg.
Chest Press on stability ball -- Sit on a stability ball. Grab a pair of dumbbells and walk feet forward until your head and shoulders lie on the ball. Keep your feet flat on the floor with your knees bent at 90 degrees. Squeeze your glutes and abs tightly throughout the exercise to stabilize your body. With your palms facing forward, bring the dumbbells around chest level. Drive weights up over chest, and lower back to start position.
Squats with Dumbbells - Stand shoulder-width apart, holding a heavy dumbbell on each side with arms hanging straight down. Bend knees until thighs are just past parallel to the floor. Back should be at roughly 45 degrees, eyes looking straight ahead. Extend your legs, straightening back up to return to standing.
Dumbbell rows - Position right knee and right hand on a workout bench (a large chair can substitute nicely) so that back is parallel to the floor, keep head aligned with your spine. With left hand, lift the dumbbell straight up to torso level, keeping your elbow in and pointing slightly toward the ceiling. Feel your back muscle contract. Hold for 1 second. Slowly lower the weight to a dead hanging position and repeat. Switch sides between sets.
Crunches on Swiss Ball -- Sit on a ball. Walk feet forward until the curve of your back rests on the ball. Place your hands on your chest. Tighten abs as you exhale and gradually raise head and shoulders towards the ceiling. Lower shoulders and repeat. Do 15-20 reps.
Traveling lunge with shoulder press - With arms to your sides, hold a pair dumbbells on each hand palms facing forward. Step forward with your left leg into a lunge. See instructions above on proper lunges. Curl the dumbbells to your chest as you sink down. As you rise, rotate wrists so that your palms face forward and press the dumbbells overhead. Bring feet together and lower your weights. Repeat, stepping right leg forward.
Add or mix the following to spice up your workout:
1) Add plyometric drills immediately after an exercise that works the same muscle group. Example, after a set of squats, do 10 squat jumps. Start in the squat position, jump up and extend your arms overhead. Land softly with knees bent and arms swinging behind you.
2) Combine cardio and strength routines by adding 30 seconds of intense cardio, such as jumping rope or high knee lifts between sets of weighted exercises. This burns a higher percentage of calories from fat. If you do less intense cardio, such as jogging in place, go for at least a minute.
Grace Soong, owner of Xtreme Health and Fitness Center & a certified personal trainer in Rochester. She has over 3 years experience in Rochester weight loss programs