Today I’m posting a workout. There is a metabolic focus here and it consists of two circuits. Both circuits utilise minimal equipment, meaning you won’t be that annoying douche that uses every piece of equipment the sun touches.
Rest as necessary between exercises (just enough to catch your breath, not so much that your muscles stop burning), rest 90 seconds after completing all exercises, and repeat 5 times:
A1) Back Squats x 5-8
A2) Hanging Leg Raises (or reverse crunches) x 8-12
A3) DB Romanian Deadlifts x 10-15
A4) DB (or KB) Windmills x 6-10
A5) Jump Squats x 10-15
Rest as necessary between exercises (just enough to catch your breath, not so much that your muscles stop burning), rest 1 minute after completing all exercises, and repeat 4 times:
B1) BB Bent Over Row x 5-8
B2) DB Shoulder Press x 8-12
B3) Inverted Rows x 10-15
B4) DB Floor Press x 8-12
B5) Plank x 30-45 seconds.
No, these are not just random exercises thrown together. Yes, there is some logic to the order and selection of them.
In the first circuit, focusing on the lower body, you’ll start with strength based quadriceps work and move into an anti-compression abdominal movement to allow the erector spinae to momentarily rest.
From there, you’ll kick your butt into gear (literally). Since your lower back has rested, you’ll bust through some hypertrophy sets of Romanian Deadlifts and the DB Windmills will not only work your core, but also provide you with some added flexibility and mobility work.
Then the Jump Squats are just there because I’m tired and mean.
In the second circuit, focusing on the upper body, the exercises move from a strength focus to a hypertrophy focus. Back exercises, requiring scapular retraction, are paired with shoulder/chest movements. Performing the back exercises first adds extra stability when it comes to pushing out those chest/shoulder exercises and the floor press will, once again, allow your lower back to rest between exercises.
Lastly, the metabolic effect of this circuit will pummel you AND you’ll be working with sufficient volume to elicit muscle growth.
Try the workout, and let me know how you went.
If I get 10 likes, I’ll post another one next week!