Fat burning circuit

Hello everyone, hope you all enjoyed the last Biceps and Sides muscle workout by ZIN Aditi Ratti. Kindly share your feedback on the workouts by posting comments, this will help us a lot, after all the workouts posted are for you all only.

ZIN Aditi Ratti has a different point of view about workouts, she always feels that one should perform a circuit workout as this saves time and gives time to a particular muscle to regain it's strength. She has recently lost 10 kgs in 2 months by following her workouts and her own diet plans. Visit her Facebook page, connect with her and you can loose your weight without sacrificing the cravings. 

Today, she has come with a fat burning circuit workout. This workout does not require much of your time, but it definitely requires most of your energy. This workout needs 40-45 minutes to get completed.  Be prepared for a fat burning circuit workout. Some of the tips are mentioned below. And as I always say in order to hit the muscle accurately, you need to have a good posture. Tutorials from Bodybuilding.com and Youtube.com has been added below. Kindly watch them before performing the workout.

This workout can be performed by both Males as well as Females.



WARM UP

  • Running - 5 minutes

FAT BURNING CIRCUIT (3 ROUNDS)
  • Round 1:

  1. Bodyweight Squats - 25 repetitions
  2. Plank jacks - 25 repetitions
  3. Situps - 25 repetitions
  4. Pushups - 25 repetitions
  5. Star jumps - 25 repetitions
  6. Russian twist - 25 repetitions each side
  7. Side plank pulse - 15 repetitions each side
  8. Wall squat hold - 30 seconds
  • Round 2 (Add weights according to your capability):
  1. Weighted Squats - 20 repetitions
  2. Plank jacks - 20 repetitions
  3. Situps - 20 repetitions
  4. Pushups - 20 repetitions
  5. Star jumps - 20 repetitions
  6. Russian twist - 20 repetitions each side
  7. Side plank pulse - 10 repetitions each side
  8. Wall squat hold - 30 seconds
  • Round 3 (Increase weights according to your capability):
  1. Weighted Squats - 17 repetitions
  2. Plank jacks - 17 repetitions
  3. Situps - 17 repetitions
  4. Pushups - 17 repetitions
  5. Star jumps - 17 repetitions
  6. Russian twist - 17 repetitions each side
  7. Side plank pulse - 7 repetitions each side
  8. Wall squat hold - 30 seconds
  • Elbow plank hold as long as you can (minimum hold - 45 seconds)


STRETCHING

  1. Cobra pose
  2. Rabbit pose

Note: Do not end your workout without proper stretching.


TIPS

  1. Have a banana or black coffee as pre workout, it maintains adequate energy level in the body throughout the workout.
  2. As there is a lot of wear and tear of muscles while performing the workout, therefore it is important to take protein shake post your workout routine for a healthy and speedy recovery.
  3. Do not take more than 30 seconds of rest after every round.

TUTORIALS



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