Before you begin this workout, we have a word of caution for you. It's a little difficult. The good news is that the reason it's so difficult is also why it's so effective. This workout includes performing pairs of exercises that target the same muscle group instead of a series of exercises that target different muscle groups.
You begin with a pair that works your chest, then progress to a pair that works your back, and finally to a pair that works your lower body. That might not seem challenging, but doing back-to-back exercises that target the same muscles with no rest periods in between will put your lungs and muscles to the test.
However, if you stick with it, you'll see amazing weight loss and size changes.
The following is a step-by-step guide to completing the workout:
Do the six exercises in order, keeping to the reps mentioned, and don't stop until you've completed all of the reps of the circuit's sixth and final step. After two minutes of rest, repeat the circuit. Make a total of three circuits. You can add another circuit as you advance.
1. Bench press on an incline:
How to do it:
* Hold dumbbells at chest height with your elbows below your wrists when lying on a bench set at a 30-45° incline.
* At the top of the jump, press the weights directly overhead and pinch your pecs, then lower back to the start.
* 10 reps 0 seconds of rest
2. Dumbbell flye with an incline:
How to do it:
* Lie on a bench set at a 30-45° incline with your arms straight and a dumbbell in each hand above your head.
* Drop the weights to the sides in an arc while keeping a slight curve in your elbows, then contract your pecs to lift them again.
* 10 reps 0 seconds of rest
3. How to do a prone row:
* Keep a dumbbell in each hand and hang them straight down on a bench set at a 30-45° incline.
* Leading with your knees, row the dumbbells up to your arms.
* At the height of the move, squeeze your back muscles.
* 10 reps 0 seconds of rest
4. Reverse prone flye:
How to do it:
* Keep a dumbbell in each hand and hang them straight down on a bench set at a 30-45° incline.
* Raise the weights out to the sides in an arc, holding your arms straight, without shrugging your shoulders.
* 10 reps 0 seconds of rest
5. Squat with a dumbbell:
How to do it:
* Hold a dumbbell in each hand and stand tall with your feet shoulder-width apart. Lower your body by bending your hips and knees at the same time until your thighs are parallel to the floor, then straighten up.
*10 reps 0 seconds of rest
6. Split squat:
How to do it:
* Stand tall with a dumbbell in each hand and the feet about a metre apart in a staggered stance.
* Straighten your back knee until it is almost hitting the floor, then bend both knees at the same time.
* Count to ten on either hand. 2 minutes of rest
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