Updated: Feb 8, 2021
Hi guys ! If you're looking for a quick Fat Burning and Muscle building workout that you can do at the gym or at home, this post is for you !
This is one on my favourite templates to use for circuit training! I have used it for years for myself and with my clients. Its especially good for improving body composition if you keep rest intervals short.
Following the steps bellow not only shows you how to design your own workout, but also how to add progression safely for several weeks!
Format is quite simple:
Select, 1 Lower Body Exercise, 1 Upper Body Exercise, 1 Core Exercise and 1 Cardio or locomotion Exercise
Once you know your exercises, perform them in super set format with minimal rest period in between, once all 4 are complete you have a rest period.
I would start off with 30 seconds for each exercise and rest 60 -90 second to establish a base.
The first Circuit or Block we did in the video was:
- Band Zercher Squats
- Band Seated Rows
- Torsion Control
The second Circuit or Block we did in the video was:
- Band Chest Press
- Hollow Body Hold
- Lateral Shuffles
You can make it progressively harder by changing ONE of the following at any given time.
Exercises can increase in time, for example:
Week 1 performed at 30 seconds
Week 2 performed at 35 seconds
Week 3 performed at 40 seconds
Week 4 performed at 45 seconds
Rest periods can reduce in time, for example:
Week 1 with 90 seconds rest
Week 2 with 75 seconds rest
Week 3 with 60 seconds rest
Week 4 with 45 seconds rest
Increase number of total sets, for example:
Week 1 perform 4 sets
Week 2 perform 5 sets
Week 3 perform 6 sets
Week 4 perform 7 sets
You can also increase the load slightly each week or choose harder exercises. Experiment with the above, just remember pain free movement is key !
Thanks for reading and I hope you found this information useful! Please reach out with any questions or comments!
You can also book in for a free consultation and assessment to set up a personalized plan that works for you! I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.