Weight-free: The Firm & Burn Workout
Lifting weights can be very hard and for this reason, many will stay away from the weight-room. If you fall into this category, I have a solution for you. Though I am an advocate of lifting weights I have an alternative for you that may help you obtain that fitbody you’ve always wanted. If you think the only way to do cardio is with an enormous machine (treadmill, bike, etc.), you have a lot of learning to do. Cardio is just increasing your heart rate and raising your metabolism. In the workout below you will perform each exercise consecutively, leaving no room to rest. This will effectively raise your heart rate and is a form of a cardio that doesn’t use a piece of equipment. This is also a great circuit that will help build strength, muscle, and tone the body. This is a great way to get your entire body working hard. After you complete the entire circuit, take a 10 minute break and repeat 2 more times.
Here is a full-body workout circuit that gives you cardio, and helps you sculpt a stronger, healthier, fit body!
Pushups: This is a very basic exercise but in order to get the full effect you will do 3 different types of pushups. First you will do 10 standard pushups, and then do 10 close grip pushups, then 10 wide-gripped pushups
Dips : Using a parallel dip bar you will perform some dips- 10 reps
Pullups: Here you will do 10 wide grip pull-ups, 5 close grip pull ups, and 5 reverse grip pull-ups
Burpees: Do 10 burpees
Step Ups: Using a box or a bench, perform 10 step ups
Bicycle Crunches: Do 10 crunches on the floor
Leg lifts: Do 10 lying leg lifts
Glute-Ham Raises: Do 10 raises squeezing your glutes at the top.
Try to get this circuit done in under 10 minutes. It will be hard at first but after a few times you should get through it faster and hopefully finish in under 10 minutes!
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AboutDegree in Biology and Exercise Science,Research Scientist, Natural Bodybuilder, Certified Personal Trainer, Chef, and Future Orthopaedic Surgeon. I can help you meet all your goals!
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