THE BEST FULL-BODY FAT-LOSS WORKOUT [ option A ] PART 1

Most big-box gy ms feature a cluster of machines arranged in such away as to provide members with a “circuit.” Circuits are a gym’s equivalent of a no-brainer, requiring only that the trainee mov e from machine to machine for a prescribed number of repetitions, over and over again.

We’ve got a better circuit—one that involves free weights, to build more muscle, burn more calories, and keep you challenged for the long term.

HOW IT WORKS

This routine prioritizes abs by placing them first. From there, you’ll move on to a light circuit that will burn loads of calories. Finally , you’ll hit the main circuit, which builds strength and muscle.

DIRECTIONS

Perform the first exercise as straight sets. Exercises 2A through 2D are done

as a complex, so choose one pair of dumbbells and use them for each move.

Use a load that allows you to complete y our reps on your weakest exercise in

the series. Perform six reps for each of the exercises. Rest 90 seconds and

repeat.

For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary

the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

1 SWISS BALL PLANK CIRCLE

SETS: 2 REPS: 30–45 SECONDS (EACH DIRECTION) REST: 60–90 SEC.

Place a Swiss ball on the floor and get into pushup position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot.

2A DUMBBELL ROMANIAN DEADLIFT

SETS: 3–5 REPS: 6 REST: 0 SEC.

Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward. Lower your

body until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your glutes as you come back up.