This Weight session will stimulate your muscles producing a muscle tone effect along with raising your heart rate to help burn calories long after the session finishes.
Fat buster circuit for Men and Women
5 min cycle
10 Hamstring swings each leg
12 calf pumps
10 Dynamic lunges
Perform a warm up set or two prior to start!
Follow the circuit in order doing 10 reps first then 9, 8 and so on without rest
Choose a weight that you can do 12-15 reps (Never compromise form for weight)
Chest Press (Bench press or machine)
Bicycle sit ups * (do 20-25 all the way through the 10 circuits)
Chin ups (Machine lat pull downs or Chin ups)
* You will have a great Abdominal burn
90 seconds rest then perform :
60 seconds rest
3 x 30 seconds Side Plank each side 20 seconds rest between sets
3 x 30 seconds Plank 20 seconds rest between sets
Joint mobility and care is vitally important to longevity in sport and physical activity. Look after your body and your body will look after you!
******* I recommend a spotter for the bench press and always consult your Dr before embarking on any fitness regime.
A high protein supplement post workout will be beneficial.
Rehydrate and eat a healthy balanced meal to aid in recovery.