This article was taken from the Premier Fat Burning Fun-Site Hollywood-Look Fitness.com
You ready for it?
Let‘s GO!;-)
„Burn, Baby, Burn !;-)“
Bodyweight Circuits
I will give you three Circuits here to start with:
Beginner-, Intermediate- and Advanced-Level.
Seeing that there‘s no weight/resistance used outside of bodyweight(which is the whole point, really !;-) we increase difficulty/overload via basically two – three means:
1.Up the reps within the same TUT(Time Under Tension)
2.Decrease the Rest-Intervals further, or
3. A Combination of both.
But let‘s get started on those circuits now:
Note: Have Fun with the “How To”-Vids at the bottom there… I know I have !;-)
The ingenious thing here is that all you need for a really good workout is about 2 square-meters of floor and yourself !;-)
Or as Austin would say:
„You can have lots of fun all by yourself, Baby !;-)
These workouts will tone your body nicely, give functional strength(you‘ll learn to handle your body efficiently) AND they‘re an extremely effective Fat-Burner !;-)
Best of all Worlds, eh?
Straight into it:
Level I, Beginner:
A1:Vertical-Jumps,25 reps,0s.,
A2:Push-Ups,25 reps,0s.,
A3:Bodyweight-Squats,25 reps,0s.,
A4:Sit-Ups,25 reps,120s.
3-5 Sets.(V-Jumps on mats or grass, some kind of soft surface)
TUT(Time Under Tension)per Exercise: 30 seconds!!(This means you try to reach 25 reps in 30 seconds. If not, don‘t worry and go right into the following one … you‘ll beat it next time !;-)
Level II, Intermediate:
A1:Burpees,10r.,0s.,
A2:Leg-Ups(aka Leg-Raises),25r.,0s.,
A3:Supies,25r.each,0s.,
A4:Knee-Ups/High Knees,25r.,120s.
3-5 Sets
TUT per Exercise: 30 seconds!!
Level III, Advanced, Super-Variety:
A1:Mat-Hop,15r.,0s.,
A2:Push-Ups,15r.,0s.,
A3:Bodyweight-Squats,15r.,0s.,
A4:Supies,15r.,0s.,
A5:Mountain-Climbers,10r.each side,0s.,
A6:Hip-Ups,15r.,120s.
3 Sets.
TUT per Exercise: 20 seconds!!
„What does it all mean, Basil?!
The Notation explained:
A1, 2, 3 and 4 means you first do A1, then immediately followed by A2, then A3 and finally A4. Then you take the rest: 120 seconds/Two minutes, and repeat.
That‘s the Circuit Set-Up.
The Tempo, or how fast you do each rep/set, is max, so as fast as possible whilst keeping good form.
The Rep-„Brackets“(like 15r., or 25r.) are Target-Reps, that means you try to reach that number of reps within the given time-frame, like 30 seconds.(Don‘t worry if you don‘t hit that number right away: that would be “super-shape level” !;-)
So once you do reach that top-rep bracket, you know you‘re in pretty good shape! …and then you try to beat those reps, for example you do 30 instead of 25 in the same time-frame!
Talk about intensity !;-)
The rest-intervals will seem short, but not to worry: that‘s all on purpose, for the „Accumulative Fatigue-Effect“: this is what will drive Lactic Acid through the roof!!
So it‘s real important not to increase the rest,
even when when tempted to do so !;-)
Let‘s go through a couple of examples to be sure everything is totally clear:
Why don‘t we use Circuits 1 and 3 as examples?
Level I, Beginner:
First we Warm-Up:
Just do 5 reps each exercise at a moderate tempo, so do 5 jumps, followed by 5 push-ups, then 5 squats and sit-ups. Take a Breather for a minute or so, then we get started…
A1:V-Jumps,25.r,0s.,
A2:Push-Ups,25r.,0s.,
A3:Bw.-Squats,25r.,0s.,
A4:Sit-Ups,25r.,120s.
3-5 Sets.
Ok, so step by step:
A1: jump as high as possible as fast as possible, bouncing from one jump into the next(using your arms freely) trying to get the 25 reps within 30 seconds. Then according to the notation you have exactly 0 seconds to move on to
A2: The Push-Ups !;-) Do 25 in 30 seconds, on the knees if necessary. Now immediately into the
A3:Bodyweight Squats, again try to reach 25 in 30. And finally,
A4: 25 Sit-Ups in 30 seconds; Done… for the first set !;-) So this whole thing is one Super-Set or Circuit(same thing really)
Now you have a whole glorious 120 seconds, so just 2 minutes… and believe me they go by fast- then it‘s straight into the next set! This for a total of in between 3 to 5 sets.That‘s it for the workout:
Short + Sweet !;-)
The whole thing takes only about 20 minutes outside of warm-up, at the most! But those are some intense 20 minutes for sure !;-)
Now let‘s take a look at Level III, this circuit is similar but slightly different(Level II, Intermediate, is basically the same set-up as Level I)
Level III, Advanced, Super-Variety:
A1:Mat-Hop,15r.,0s.,
A2:Push-Ups,15r.,0s.,
A3:Bw.Squats,15r.,0s.,
A4:Supies,15r.,0s.,
A5:Mountain-Climbers,10r.each side,0s.,
A6:Hip-Ups,15r.,120s.
3 Sets.
So the warm-up is the same, 5 reps for every exercise… then 1 minute rest and off we go!
The Mat Hops for 20 seconds,try to get 15 reps. Then it‘s push-ups for 15 in the same, shorter time. Immediately into bodyweight squats, followed by supies, mountain climbers and finally hip-ups! That‘s one super-super-set !;-)
2 minutes rest, repeat.
Because it‘s more exercises, we only do 3 sets here… unless you feel energetic today, then by all means go up to 5. But then that‘s it for the workout.
“The Bodyweight Circuit from Hell”, or: A Lotta Fun…
Good stuff!;-)
Ps: Like I said at the top there, when this becomes too easy for ya, try doing more reps within the same TUT, and/or progressively reduce the
rest-interval, example: do 30 reps instead of 25, rest for 90 seconds only. Then you can go to 60 and even as little as 30 seconds in time. When you‘re there, you‘re in the shape of your life for sure !;-)
REMINDER!!
Do your Fat Burning Training when on “Fat For Fuel”!!
(check Workouts Main, Fat Burning Fitness Part II and other pages for more detail)
This article was taken from the Premier Fat Burning Fun-Site Hollywood-Look Fitness.com
