[post_ads]The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.
“Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.
“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”
When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”
What you’ll need:
» Workout bench
» 1 set of medium to heavy dumbbells
What you’ll do:
For Day 1
Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.
For toning, aim at 12 to 15 reps for each exercise.
For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.
For Day 2
Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.
For toning, aim at 12 to 15 reps for each exercise.
For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.
For Day 3
[post_ads]Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.
For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.
Exercises:
Upper Body
•Shoulder Press
•One-Arm Dumbbell Row
•Alternate Incline Dumbbell Bicep Curl
•Bench Dips
•Decline Push-ups
Lower Body
•Bench Hops
•Prone Glute Lifts
•Step-up with Knee Raise
Let’s get started!
Model: Chanel Sabovitch
Words: Nichelle Laus
Photography: Dave Laus // davelaus.com
Source : best-ways-to-lose-weight
