Get Lean Abs With These Circuit Training Workouts

Circuit Training For Women Burn Fat Gain Lean Muscle

First off let me say even though the title of this article is circuit training workouts for women these workouts are just as effective for men.

In yesterday’s article I gave you the rundown, benefits and misconceptions about circuit training workouts.

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don’t stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism (fat loss) than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically(lean muscle gains).

Full Body Circuit Training Workouts <=== Click Here To Read The Full Article

The Bodyweight 100 Circuit Training Workout Challenge

Craig Ballantyne is going to take us through the bodyweight 100 challenge workout. I think for someone just starting with circuit training workouts this is a good place to start. After the 100 we will take a look at the bodyweight 200 circuit training workout.

To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together.

Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest.

Next, you will do 10 jumps.

After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip.

Then immediately go into 20 lunges, alternating sides.

Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5.

To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions.

Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.

Exercise List For The Bodyweight 100 Circuit Training Workout For Women

20 Prisoner Squats
20 Push Ups
10 Jumps
10 Inverted Rows
20 Lunges (Alternating Sides)
15 Close Grip Push Ups
5 Chin Ups or 5 (More) Inverted Rows

Now Let’s Try The Bodyweight 200 Circuit Training Workout

Once again Craig Ballantyne from Turbulence Training shows us how to lose fat and gain muscle with the Bodyweight 200 challenge.

This circuit is obviously a little more challenging than the workout above

If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.

Please Go To Circuit Training Workouts For Women for the Bodyweight 200

Plank Exercises Strengthen Your Abs And Core

Plank Exercises Work Your Abs And Your Core

By forcing your body to stabilize itself in one position, planks work both your abdominal muscles as well as your back muscles.

A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), while crunches focus on the rectus abdominus alone. What will happen with crunches alone (aside from back pain) is that your abs will stick out when viewed from the side.

The worst thing an overweight beginner can do to lose belly fat and get “six
pack abs” is to hit the floor and do hundreds of crunches and sit-ups.

This “spinal flexion” can cause disc herniations. A much safer approach to
abdominal training for beginners are three lesser-known exercises, called
the Plank, the Side Plank, and the Bird Dog.

You can do these everyday in the comfort of your own home.

Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise.

Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard.

However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury.

Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back.

The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day.

Continue Reading And See The Video Demo At How To Get That Six Pack Abs Look