Hi Friends,
Besides Running and Weight Training, to acheive better results try doing Circuit Training on other days for about 1/2 hour. Circuit Training adds different intensity to your training and hence will improve your ability to run, swim and any other activity. If your objective is to get that 6-Pack abs then at least work on circuit training 2X to 3X a week. And watch your diet for faster results.
Circuit Training
Circuit Training is a great way to build your strength and stamina. Do about 3 sets of 15 to 20 repetitions with no rest between your different exercises. Have a 3 minutes rest between sets.
Set A
1) Push-Ups
2) Split Jumps
3) Shoulder Press
4) Mountain Climber
5) Plank (for 30 seconds)
Set B
1) Squats (use 2 Light Dumb bells)
2) Dumb Bell Row
3) Squat Thrust
4) Jumping Jack
5) Side Planks (Both Sides for 30 secs)
Set A & B are to be done on different days. You can end the sessions with a crunches and leg raise and a light stretches to cool down.
Do the work outs within your limit and slowly increase the intensity. Proper form is important to avoid injuries.
Good Luck!
Cheers,
Mark
Besides Running and Weight Training, to acheive better results try doing Circuit Training on other days for about 1/2 hour. Circuit Training adds different intensity to your training and hence will improve your ability to run, swim and any other activity. If your objective is to get that 6-Pack abs then at least work on circuit training 2X to 3X a week. And watch your diet for faster results.
Circuit Training
Circuit Training is a great way to build your strength and stamina. Do about 3 sets of 15 to 20 repetitions with no rest between your different exercises. Have a 3 minutes rest between sets.
Set A
1) Push-Ups
2) Split Jumps
3) Shoulder Press
4) Mountain Climber
5) Plank (for 30 seconds)
Set B
1) Squats (use 2 Light Dumb bells)
2) Dumb Bell Row
3) Squat Thrust
4) Jumping Jack
5) Side Planks (Both Sides for 30 secs)
Set A & B are to be done on different days. You can end the sessions with a crunches and leg raise and a light stretches to cool down.
Do the work outs within your limit and slowly increase the intensity. Proper form is important to avoid injuries.
Good Luck!
Cheers,
Mark
Hi Mark,
ReplyDeleteIs this good for ladies too?
Hi Riri,
ReplyDeleteYes,Circuit Training can be done by anyone. It is almost like a whole body workout with higher than normal intensity and therefore enables you to burn more calories in a shorter period of time.
Thank you. And this can be used to build muscle and not just intended for weight loss? Can you do the exercises without the dumb bells? Can you elaborate or please recommend a good website that would elaborate on the correct way of doing the exercises above?
ReplyDeleteThis is meant for building more strength and endurance and also help you to lose weight. You will tone your body and build muscle but you will not become a bodybuilder. You do not need to use weights but it helpful when you use weights as the exercises become easier.
ReplyDeleteYou can go to You Tube to find out more extensive workout regimen. You can also increase the variety of exercises.
Thank you very much.
ReplyDeleteTopic is very good, Thank you very much for your information, nice job keep it up.
ReplyDeleteenergize body