The Equipment You Will Need
- Barbell and dumbbells (60-80% weight of your max rep)
- Stopwatch or timer
- Bench or chair
- This is a circuit, which means you will do each exercise one after the other with no break until the circuit has been completed.
- Each exercise will be 1 minute. There are a total of 6 different exercises = 6 minutes.
- After the 6 exercises have been completed you may rest for 1-2 minutes and then repeat for another round.
5 reps each leg constantly alternating for 1 minute: Hold dumbbell overhead or at shoulder level in front of you and perform a single Leg squat 5 times each leg. For the single leg squat bend the opposite leg behind at 90 degrees with toes pointing down and squat with the other leg. Make sure the knee does not pass the front toes.
1 minute: Hold dumbbells along side body with back straight and chest proud. Step forward with lead leg and slowly lower down until till the lead leg is almost at 90 degrees. Then come up and step forward with the other leg and continue. Make sure when lunging the knee does not pass the toes.
Barbell Bent Over Rows
1 minute: Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip, and lift bar to waistline while keeping elbows close to body. Pace yourself for 1 minute, don’t arch forward keep your body straight with core muscles engaged.
Step-Ups with Press-Ups
5 reps each leg constantly alternating for 1 minute: Step up on bench with right leg first while holding dumbbells with your arms bent 90 degrees in front of you ready to press up. Explosively push-off the right foot causing the left foot to step up then press dumbbells overhead. Repeat five times, then switch legs.
1 minute: Get in push up position with hands on floor slightly wider then shoulder width. Explosively hop forward with one leg at a time. Pace yourself this one is a killer!
1 minute: Keep forearms and toes on the ground while staying parallel to the floor. Your back and core should be engaged without any sagging or bending in the body.
Once these 6 exercise are completed, take 1 -2 minute rest and go again! Make it your goal to complete this circuit 3 times! Challenge yourself
Hope you will like this circuit and lose some belly fat with it!