by TRAIN Magazine Jan 27, 2014
Vital Stats
TRAIN MAGAZINE
The Official Print Partner of Bodybuilding.com
Website: http://ift.tt/1amHkR5
Facebook: TRAINmagazine
Twitter: TRAINmag
It's that time of the year, folks: you've had your cake—and probably eaten it—and now it's time to torch all those extra calories you tucked away over the festive season. While December is all about packing on the mass, January is about working on that sculpted physique you've been promising yourself.
There's no better way to start than with this countdown circuit workout from elite fitness model and top personal trainer Kizzito Ejam. "This is the circuit workout I love to use at the beginning of the year to prime my body and get me back into the gym groove after indulging over the holidays," Kizzito says. "Its purpose is to rev up the metabolism, activate latent muscle groups, and prime the body to be able to achieve those fitness goals we all like to set ourselves."
This is called a countdown circuit for a reason; the reps count down as the sets add up. You begin by completing 10 reps per exercise, followed by a brief rest period. For the second circuit, you complete 9 reps per exercise and then rest again. As the program continues, you repeat each circuit of exercises with 1 fewer rep per set until you reach your 10th circuit, where you perform just 1 rep per exercise.
The first week is all about utilizing your bodyweight, so there are no excuses about having to lift any heavy weights. The rest periods change week to week. As your rep counts decrease toward the end of each circuit, try to reduce your rest periods.
Bent-Over Dumbbell Row
Perform each exercise in immediate succession
Rest 30 seconds between circuits
Rest 60 seconds between circuits
Shorten rest periods as workout progresses
Barbell Leg Raise
Rest 120 seconds between sets Shorten rest periods as workout progresses
Rest only 30 seconds for last three circuits
Related Articles
About The Author
SUCCESS:
ERROR:
(5 characters minimum)
Featured Product
Vital Stats
TRAIN MAGAZINE
The Official Print Partner of Bodybuilding.com
Website: http://ift.tt/1amHkR5
Facebook: TRAINmagazine
Twitter: TRAINmag
It's that time of the year, folks: you've had your cake—and probably eaten it—and now it's time to torch all those extra calories you tucked away over the festive season. While December is all about packing on the mass, January is about working on that sculpted physique you've been promising yourself.
There's no better way to start than with this countdown circuit workout from elite fitness model and top personal trainer Kizzito Ejam. "This is the circuit workout I love to use at the beginning of the year to prime my body and get me back into the gym groove after indulging over the holidays," Kizzito says. "Its purpose is to rev up the metabolism, activate latent muscle groups, and prime the body to be able to achieve those fitness goals we all like to set ourselves."
This is called a countdown circuit for a reason; the reps count down as the sets add up. You begin by completing 10 reps per exercise, followed by a brief rest period. For the second circuit, you complete 9 reps per exercise and then rest again. As the program continues, you repeat each circuit of exercises with 1 fewer rep per set until you reach your 10th circuit, where you perform just 1 rep per exercise.
The first week is all about utilizing your bodyweight, so there are no excuses about having to lift any heavy weights. The rest periods change week to week. As your rep counts decrease toward the end of each circuit, try to reduce your rest periods.
Perform each exercise in immediate succession
Rest 30 seconds between circuits
Squat
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsPull-Up
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsPush-Up
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsMountain Climber
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBench Dip
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsVertical Jumps With Knees Up
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Rest 60 seconds between circuits
Shorten rest periods as workout progresses
Dumbbell Shoulder Seated Press
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsIncline Dumbbell Press
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsDumbbell Squat
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsDumbbell Stiff-Leg Deadlift
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBent-Over Dumbbell Row
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsStanding Dumbbell Biceps Curl
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBicycle
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Rest 120 seconds between sets Shorten rest periods as workout progresses
Rest only 30 seconds for last three circuits
Standing Barbell Shoulder Press
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBench Press
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBent-Over Barbell Row
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsDeadlift
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBack Squat
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsFront Squat
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsEZ-Bar Biceps Curl
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsEZ-Bar Skullcrusher
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBarbell Leg Raise
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repsBarbell Abs Roll-Out
10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Related Articles
- Get Ripped. Stay Big. 365 Circuit Trainer With Julien Greaux - Day 5!
- Your Thanksgiving Cardio And Strength Training Workout Routine!
- High-Definition Abs: Circuit Workout For Summer Abs
About The Author
SUCCESS:
- Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.
ERROR:
- Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.
- Lorem ipsum dolor sit amet
- Follow This Discussion by:
- comment on this article
- Log In to Comment
(5 characters minimum)
Featured Product
- BodySpace - Join FREE!
BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more!
via Smart Health Shop Forum http://ift.tt/1ecNeWv
No comments:
Post a Comment