Full Body Circuit Workout! Burn Fat and Increase Muscle

by Admin
Nov 1st, 2009
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This circuit workout includes cardio intervals along with weight training. Who is it for? To help get folk back on track after they’d let their fitness plans fall by the wayside, have become unfit and are eager to get started again.

Not only will circuit workout programs help challenge your fitness level, but this style of interval training will assist with burning off those unwanted calories.

If you feel any pain, feel ill or dizzy during this full body workout routine stop and seek your doctors advice. You should always receive a check up from your doctor before starting any exercise or eating plan.

WARM UP 5 MINS:
Starting at a moderate pace then gradually increase the pace slightly.

You should not be huffing and puffing (or out of breath) at any stage of the cardio intervals. If you are then either slow down or take a break.

Circuit Workout:

a. Squats
Either with dumbbells or with your arms folded across your chest.

b. Dumbbell Bicep Curls

c. Cardio – moderate to 75% intensity for 3 mins

d. Machine or Barbell Bench Press

e. Leg Curls

f. Cardio – moderate to 75% intensity for 3 mins

g. Wide Grip Lat Pulldowns or Single Arm Rows

h. Standing Calf Raise on Step or Calf Raise Machine

i. Cardio – moderate to 75% intensity for 3 mins

j. Tricep Dips or Cable Tricep Pressdowns

k. Upper / Lower Back Extensions

l. Cardio – moderate to 75% intensity for 3 mins

m. Barbell Upright Rows or Seated Shoulder Press

n. Abdominal Crunches

COOLDOWN: 5 mins – take it easy

Then perform your stretches

How To Perform The Following Circuit Workout…

Perform one set of each exercise using 12 repetitions at a weight that safely challenges you. Your muscles should be burning at the of each set.

For your calves and your abs you should perform 15-20 reps.

Perform this full body circuit workout routine for up to 4 weeks depending on your fitness level. You can then repeat the workout again starting from exercise “a” through to “n”. At this point, if you feel you’re able, you can also add an incline to your cardio or raise the intensity slightly.

Perform this circuit on Monday, Wednesday and Friday. Choose two other days per week to perform 30 min cardio sessions. This can be anything from walking to one of your favourite cardio dvd’s etc.

Circuit Training Exercises

a. Squats

Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue with the second squat, then third etc until you have completed the set.

b. Dumbbell Bicep Curls

Stand with your feet shoulder width apart, chest out, shoulders back, back straight and knees slightly bent. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the “pump feeling” in your biceps. Squeeze your biceps slightly. Now lower the dumbbells down to starting position and repeat exercise to complete your set.

c. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

d. Machine or Barbell Bench Press

Barbell Bench Press

This exercise is fantastic for stimulating muscle growth in your chest region. You will need a flat bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch the floor, you can bend your legs and place your feet at the end of the bench. Using a wide grip on your barbell, have your palms facing up and your grip just past shoulder width – with your arms extended towards the ceiling. Do not lock out your elbows. Lower the barbell down slowly until it only slightly touches your chest at nipple line. (Your elbows should be pointing out to the sides.) Push the barbell back up to starting position, make sure you don’t bounce the barbell at the top of the movement. DO NOT HOLD YOUR BREATH – exhale as you push the bar upwards. Repeat the exercise until you have completed your set.

Machine Bench Press

Great exercise for beginners wanting to gain experience in performing the bench press. Lie flat on your back on a bench directly underneath the bars of the machine. Line the bars up with the sides of your chest. Place your hands on the bars with your palms facing upwards. Keep your lower back pushed into the bench and your feet on the end of the bench, if they don’t touch the floor. Push the bars upwards until your arms are virtually straight then lower them down again until they are nearly all the way to the bottom. Now push the bars back up again. Continue repeating the exercise until you have completed your set. Once again, don’t lock your elbows out and ensure that you exhale when pushing the bars upwards.

e. Leg Curls

Lie face down on the leg curl machine with the pads resting on the back of your ankles. Hold onto the handles that are located at the end of the machine (usually beyond where your shoulders and head are located) to keep you stable. Have your knees slightly hanging over the edge of the bench. Do not strain your neck up keep your head forward and do not arch your back up. Curl your legs up so that the pads are virtually touching your backside. Squeeze your backside muscles (glutes) then slowly lower your legs down to starting position. Repeat the exercise until you have completed your set.

f. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

g. Wide Grip Lat Pulldowns or Single Arm Rows

Wide Grip Lat Pulldown

You can either use a Pulldown Machine or a pulley machine. Either way you will be seated during this exercise and using a wide grip bar.

Seated, with good posture, facing the pulley machine, place a wide grip on the bar past shoulder width. Keeping your tummy firm lean back a little (only slightly) then pull the bar down so it just touches your upper chest. Remember to keep your chest out, your midsection firm and your head facing frontwards throughout the exercise. Slowly return the bar back towards the pulley stopping when you feel the stretch in your upper back (but not to the point where the weights are completely lowered down to the weight stack), ensuring that you don’t lock out your elbows. Then repeat the exercise pulling the bar down again and so on… until you have completed the set.

Single Arm Row

Bend over and lean forward along side the bench. Place your left knee and left hand on the bench. Place a dumbbell in your right hand and with your right arm down by your side so the dumbbell is virtually touching the floor and facing inwards (towards the bench). You should be able to pretty much draw a line from your right shoulder to the floor. Pull the dumbbell up to your side – so it’s nearly touching the front of your right thigh. Squeeze your back muscle when you hit the top of the movement, keeping your arm close to the side of your body as you’re pulling the dumbbell upwards. Lower the dumbbell slowly down again until you feel a good stretch. Do not lock your elbows out. Keep your tummy firm throughout the movement and your back straight. Your weight should be balanced between your right leg and left hand. Repeat this exercise until you have completed your set. Then swap sides. Right knee and right hand on bench etc dumbbell in left hand.

h. Standing Calf Raise or Calf Raise Machine

Standing Calf Raise

Stand up straight with your chest out, back straight and midsection firm and a dumbbell in each hand – go light to start with. Have your feet slightly narrower than shoulder width apart. Push up high with your heels, squeezing your calf muscles, then lower your heels down again to touch the floor. Repeat for the required amount of reps to complete the set. Throughout this exercise keep your legs straight.

Calf Raise Machine

Stand on the calf raise machine with the balls of your feet on the block or platform and your heels hanging off the edge. Standing up straight with your chest out and midsection firm place your shoulders under the shoulder pads and your head in between them. Keeping your legs straight. Push up high with your heels squeezing your calf muscles then lower them down to feel the stretch. Continue to complete the set. Throughout this exercise keep your legs straight.

i. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

j. Tricep Dips or Cable Tricep Pressdowns

Tricep Dips

Sitting on a bench or chair, (make sure the bench or chair is very stable) have your legs extended out in front of you. Make sure your body is steady and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and facing frontwards, hands and fingers holding onto the front of the chair. Place your backside to the edge of the bench or chair, once again making sure the chair is secure and won’t slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders – do not go beyond a 90 degree angle. Push back up using your triceps / arms to raise your body back up again. Making sure your back is straight throughout the movement. Then without stopping, lower your self down again and so on. Do this for the required amount of reps. If your arms get tired and / or you’re performing the exercise with incorrect form then stop, have a rest and try again. Better to get 4 quality reps out, than lots of poor technique reps. (Quality over quantity)

Cable Tricep Pressdowns

Standing facing the cable machine, have your knees slightly bent. Lean forward slightly, not too far, keeping your midsection firm, chest out and your elbows down by your waist. Using a bar attachment on the top pulley have an overhand grip, with your thumb also over the top. Have your hands about 7-8 inches apart. Start with your elbows at your waist and the bar level with your chest, keep your head facing frontwards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your elbows and arms are nearly straight. Don’t lock out your elbows. Slowly return the bar back to starting position (level with chest) and repeat exercise. Keep it smooth and don’t “clunk” the weights. Repeat for required amount of reps.

k. Upper / Lower Back Extensions

Lie flat on your tummy.

With your arms slightly bent place your arms and hands outstretched at either side of your head. Now raise your right arm and your left leg slightly off the ground, keeping your head inline with your body. DO NOT HYPEREXTEND YOUR NECK! Then lower your arm and leg down again. Now do the same with the opposite side. Raise your left arm and your right leg. Then lower them down again, repeating this sequence until you’ve completed your set. You will feel this working your lower and upper back. Remember if you haven’t trained this area for a while you will may have sore lower back muscles the day after etc as this is one of the bodies weakest areas. Only do what you can, don’t “overdo” it!

l. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

m. Barbell Upright Rows or Dumbbell Shoulder Press

Barbell Upright Rows

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold the bar in front of your thighs, with an overhand grip and your hands about 5-6 inches apart. Have your palms facing your body. Pull the bar up, keeping it close to your body, until it reaches your upper chest. Keep your elbows up (past shoulder height) and out. Lower the bar down slowly to your upper thighs, ensuring that you don’t let your posture slacken. Do not lock your elbows out. Raise the barbell upwards again and repeat the exercise until you’ve completed your set.

Dumbbell Shoulder Press

Stand with your feet shoulder width apart and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in a slight arc type motion. Your dumbbells should be at arms length above your head and your elbows should only be slightly bent. Now lower down slowly and repeat to complete your set.

n. Abdominal Crunches

Lie flat on your back on your mat with your legs bent and feet flat. Beginners keep your lower back firm to the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises.

As you crunch up, squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your abs area. Keep this movement continuous until you have completed your set.

Note: Make sure your hands are only lightly clasped behind your neck. Never, ever pull or drag your neck upwards using your hands. When crunching use your upper body (chest and shoulders). Another option is to have your hands folded across your chest.

Warning: Do not lift or push any weights above heart level if you have any blood pressure problems or heart conditions. If at any time you feel sick, dizzy or suffer severe muscle soreness stop and seek medical advice.

Happy Training!

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons Virtual Fitness Trainer, http://www.virtualfitnesstrainer.com and http://www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter or in this document.