ŕ“`ń HIIT gut-busting circuit that will get you working hard

HIIT gut-busting circuit that will get you working hard

15.12.16
HIIT gut-busting circuit that will get you working hard

Try top performance enhancement coach and sports scientist Brendan Chaplin’s full-throttle, gut-busting program to own the beaches this summer.

 

What to do 

Using these sessions in an ABA, BAB format, do three sessions per week, adding more weight on each set until you can’t do another rep on the final set. Use the first two weeks to get used to the sessions and the last two to beat your numbers from the first two weeks.

 

Why it works

Training at such high intensity will elevate your metabolism for 48-72 hours post exercise, creating a huge calorie burn. If you want to burn fat faster, include five minutes of interval training (30-second sprints and 30-second rest periods) before and after sessions. Stick to it and you’ll be harder and leaner in less than a month.

 

Works: Upper-body strength, lower-body volume.

 

Warm up 

Do this circuit 3 times

  1. Bodyweight squat (20 reps)
  2. TRX W (8 reps)
  3. TRX row (8 reps)
  4. Press-up (8 reps) 

 

Tri-set one 

  1. Dumbbell bench press (8, 6, 6, 4 reps)
  2. Single-arm dumbbell row (8, 8, 6, 6 reps )
  3. Leg lower on a bench (4 x 12 reps)

 

 

Tri-set two 

  1. Dumbbell pull-over (3 x 8 reps)
  2. Bicep curl (3 x 12 reps)
  3. Kettlebell reverse lunge (3 x 8 reps each leg)

 

Density finisher 

Do as many rounds as possible in 5 minutes of 5 reps each side

  1. Spiderman press-up
  2. Dumbbell lunge and reach
  3. Barbell overhead lunge

 

-- MORE WORKOUTS: The fat-burning cable workout --

 

Works: Lower-body strength, upper-body volume.

 

Warm up 

Do this circuit 3 times

  1. Split squat (15 reps)
  2. TRX press-up (8 reps)
  3. TRX rollout (8 reps)
  4. TRX row (12 reps)

 

Tri-set one 

  1. Barbell back squat (6, 6, 6, 4 reps)
  2. Push press (8, 8, 6, 6 reps)
  3. Triceps press-up (4 x 10 reps

 

Tri-set two 

  1. Deadlift (3 x 6 reps)
  2. Swiss ball rockback (3 x 10 reps)
  3. Chin-up (3 x maximum reps)

 

Density Finisher 

Do this circuit 3 times

  1. Split squat (15 reps)
  2. TRX press-up (8 reps)
  3. TRX rollout (8 reps)
  4. TRX row (12 reps)

 

Find intense workouts to help you reach your goals and more in every issue of TRAIN magazine.