Circuit Training for Weight Loss and Muscle Tone

Circuit Training for Weight Loss and Muscle Tone



so Ben Dillon has designed a great champion challenge that targets all the muscles in your body you start with a lap pool down then you move on to the kettlebell squats then the rotational chest press and you finish with a 500-meter row that's round one the challenge is a countdown challenge so you do three rounds you then drop the reps in the second round to 15 repetitions of each of the exercises a 300-meter row and you do round 3 where you do 10 repetitions of each of the exercises and 150 meter row ladies on the lat pulldown you on 25 kilos men we've given them say 40 kilos with the squats it's 16 kilo kettlebells for the men and 12 kilos for the ladies and for the chest press it's 12.5 kilos for the men and 7.5 kilos for the ladies so it's free rounds countdown challenge where we're dropping the reps and dropping the endurance part b of the rower been if you could tell me quickly why you chose and design the challenge I've great overall body workout we've got a bit of push a bit of pull a little bit of leg work in there plus some really high intensity cardio workout the end with the rod really finishing off at the end there so brilliant it's a total body challenge chest loads of chest loads of back loads of legs too he's picked big compound exercises that are going to use lows and muscle and all your muscles in your body and the rower you're absolutely going for it so it's really high intensity cardio as well great for burning fat is that right body fat toning the body yep just that high-intensity interval kind of stuff really gets the body fair cutting that down really high-intensity great challenge to get stuck into time it throughout so you set the stopwatch at the beginning and you stop at the end give it a little practice to start with and then beat your times and you'll get fitter and stronger as you go along so the first exercise in Ben dylan's champion challenge is the lat pulldown 40 kilograms for the men and 25 kilograms for the ladies so take it away guys 1 2 3 let's go man I said 20 repetitions ok with perfect form as fast as you can so you need to engage your core there's no sway back in the hips hips are in line with your shoulders and you're not hunching in the shoulder so it's pure lats core and biceps really important you keep your form throughout the whole exercise good guys you're breathing out as you pull down focus on your breathing and your back muscles really good so after the lat pull down 20 repetitions you move on to the kettlebell squat 20 repetitions first round 16 kilograms for the men and 12 kilograms for the women you go straight straight into it without stopping the stopwatch so let's go guys funny you're breathing in as you go down breathing out pushing up through the heel as you push up very much a leg exercise but also court order must stabilize your core and your battle by using your core muscles so push up through the heels breathing as you go down shoulders back asset guys good no arching in the lower back are very much supportive and then you move on to your next exercise so straight after the kettlebell squat you move onto your chest where you do the rotational chest press again you don't stop the stopwatch guys you do 12.5 kilogram dumbbells each side ladies you do 7.5 kilogram dumbbells each side so Ben take it away 20 20 repetitions again firing up your chest muscles but also really important to engage core very much a core exercise as well you need to make sure there's no movement through the hips you're drawing your belly button down towards your spine your feet are flat on the floor and you can really activate the chest muscles you're pushing up using your triceps and also your pectoralis the big muscle in the front of your chest and breathing out as you push up that's it guys Wow and finish your 20 and then move on to the rower so after your rotational chest press you move into the 500 meter row you're really going to take your heart rate up with this exercise you can work your whole body as well core shoulders but very much a cardiovascular endurance exercise 500 meter for the five-round Ben take it away so during your row you really want to make sure your core is engaged you're really drawing in your belly button to support your lower spine you're breathing out as you pull back so breathe out as you push off back keeping your shoulders back to you not hunching your shoulders so it's really about row in loads of core stability shoulders not hunched back and try and work with the flow of the rowing machine so you're really working in sync with the rowing machines if you want to know more about precision life and this champion challenged coming to the studio and try it out give us a call on 03 886 to triple zero 7 or visit our website at wwwbootysha life com au and come and try us out

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