Best Method For Strength Gains And Weightloss – Circuits

A frequent feature in many an athletes health and fitness program, the Kettlebell swing is a great multi-joint movement for toning the quads and hamstrings and abs. A solid exercise for developing thicker legs. Strength endurance circuit training is an excellent way to increase strength, and improve your aerobic fitness, in particular, when you can just exercise 2 or 3 times each week. You could do very short, intense sessions (10-20 minutes), or a longer 45-60 minute training session by merely executing a sequence of moves several times. The effectiveness of training along these lines is very much dependent on the resourcefulness of the coach. No matter what your experience, you are able to work at your own tempo, as circuit based strength and fitness training programs normally have a time limit for every exercise as opposed to a preset number of repetitions. Power circuit training doesn’t require a large amount of space and is therefore ideal for a good work out at your home or in a gymnasium.

  • Since the time invested on any exercise is quite short and intense, the strength work causes a build-up of lactic acid towards the end of the exercise routine. This will result in a colossal increase in growth hormone and will cause considerable fat oxidation.
  • Implement exercises that you would usually do using two arms or legs, with only one. For example, perform a one handed dumbbell front raise on incline bench, using alternate dumbbells, or do reverse lunges for the left and right legs independently.
  • The aerobic capacity and overall strength of Slow Twitch (Type I) muscle fibre is enhanced, and fast twitch fiber (Type II a fiber) is developed in a manner that is much like anaerobic endurance work.

To get a high-quality fat burning, muscle mass building exercise routine using the Kettlebell swing, try out this combination:

  1. One Leg Hack Squat
  2. Kettlebell swing
  3. Reach And Catch
  4. Kettlebell swing
  5. Lying Cable Pullover
  6. Kettlebell swing
  7. Alternate Standing Dumbbell Press
  8. Seated Calf Raise
  9. Lying Tricep Extension (Skullcrusher)
  10. Double Kettlebell Swing
  11. One Arm Dumbbell Upright Row
  12. Kettlebell swing

You might need a few circuits using sub-maximal resistance at the start. Try to assess what weights you can expect to handle after a few loosen up rounds. Really test yourself by cutting down recovery periods between movements as you repeat the program. Get started with 30 seconds in the first circuit and 15 seconds with the very last round. Progressively add to the load as you continue through the routine. You don’t need to work to failure on all sets. Merely the final number of moves on the final part of the exercise routine is more than adequate.

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