Losing Fats with Circuit Training

Losing Fats with Circuit Training

       
Workout

For More Losing Fats And Make All Your Fats Crying Do The Next Circuit Training

But Please Notice That These Circuit Training Is Not Valid For Whom Have A Diabetes Problem Or Blood Pressure Problem Or Anything That Can Not Work With Interval Training Do Not Train These Circuit Training.

First of all we will separate the body for 2 parts like (front & back) , (upper & lower) or doing upper, lower and core) all together in one circuit , in our case we will consider a front and back method mixed with upper, lower, core method.

Second you will do this training for 2 days per week but not followed by each other’s, take one day rest between each one. Then train more 2 days cardio separated from these 2 days and rest one day again. Repeat these program for 5 weeks.

The weights from 1 plate to 3 plates except leg machine (4 or 5 plates)

 

DAY 1: front part of the body with(upper, lower, core) method.

1st circuit:

  • Chest press machine 12 reps
  • Leg extension machine 20 reps
  • Abdominal machine 25 reps
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8)
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 2ND CIRCUIT WHICH IS

2ND circuit:

  • Biceps machine 12 reps
  • Lunges with body weight 15 reps per one leg
  • Twist machine 15 reps per one side
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8)
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 3rd CIRCUIT WHICH IS

3rd circuit:

  • Shoulder press machine front grip 12 reps
  • Raising leg seated (stretching your legs while seated on floor then raise one leg) 15 reps per one leg
  • Crunches 25 reps
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS AND START YOUR FINAL CARDIO 20 MINS WHICH IS COMBINED AS FOLLOW.

Cardio:

  • 10 mins on tradmill interval (interval time 1:1, interval speed 5:6)
  • 10 mins on ARC interval (interval time 1:1, interval speed 5:6)

 

Day 2: back part of the body with (upper, lower, core) method .

1st circuit :

  • Lat pull down cable 12 reps
  • Leg curl machine 15 reps
  • Back extension machine 20 reps
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 2ND CIRCUIT WHICH IS

2nd circuit:

  • Long row seated cable 12 reps
  • Culf raises seated 20 reps (20 KG plate)
  • Superman lower back 20 reps
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 3rd CIRCUIT WHICH IS

 

3rd circuit:

  • Butter fly machine rear deltoid position 12 reps
  • Culf raises standing 20 reps (20 KG plate while standing)
  • Hyperextension 20 reps
  • 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal  5:8
  • REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS AND START YOUR FINAL CARDIO 20 MINS WHICH IS COMBINED AS FOLLOW.

 

Cardio:

  • 10 mins on tradmill interval (interval time 1:1, interval speed 5:6)
  • 10 mins on ARC interval (interval time 1:1, interval speed 5:6)

This Workout is Prepared by Trainier : Ahmed Fayek

Ahmed Fayek
Certified Fitness Trainer and Les Mills Instructor.