Hi everyone and welcome to the bodyweight circuit training at home total body workout! If you are serious about developing your body into an athletic, lean ripped physique then you are going to want to put this workout on your list of things to do for 2010. The best part is that you don’t even need to workout in a gym to do it. The only thing you need to complete this workout is a chin up bar. If you don’t have one, don’t worry. There are bars that you can purchase now that fit between your doorway to allow you to do chin ups. If you still can’t get a hold of one, don’t worry, you can do one of the other exercises twice.
This is a circuit training workout and therefore the key to doing this workout is to perform and move from one exercise to the next, taking as few breaks as possible and ideally not taking any breaks at all.
Exercise 1: Ab Plank Side Step & Explosive Push Up
Exercise 2: Handstand Push Ups
As Many Reps As You Can Do to Failure
Exercise 3: Step Up Lung Combo
12 Reps on Each Leg
Exercise 4: Chin Up to 90 Degrees & Hold
Hold Chin Up 90 Degree Position for 45 Seconds
Exercise 5: Ab Circles
6 Reps Clockwise & 6 Reps Counter Clockwise
As you can see this is a very fast and challenging workout that holds the benefit of getting you into great shape. You will not only look better but this workout will enable you to build your muscular endurance significantly and enable you to be a far better athlete.
A great advantage to these circuit training workout routines is the short amount of time they can be completed in and the amazing results you get from them. These types of workouts are the secrete for super star athletes and celebrities to remain in top shape day in and day out. As you can well imagine, super star athletes and celebrities have little time in the gym each day due to their busy schedule and prior commitments. Therefore star personal trainers design programs just like this for these athletes and celebs to perform in a short amount of time in order to keep them in the best shape of their lives.
Planning your workouts is just as important as doing your workouts as you want to make sure your workout and nutritional planned are geared to your goals. If you are interested in getting lean, ripped and muscular then circuit training is ideal, however you need variety as you can’t just do the same workout forever and get the same results as you did when you first tried it. Therefore you need a workout and nutritional plan designed for you over several weeks or months all with your goals in mind.
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For a free video demonstration of the exercises presented above, please follow the link: Total Body Workout
For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities and specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look as well as get you into the best shape of your life, please follow the link: Ultimate Workout Program
Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
2010’s Ultimate Chest Super Set Workout
Strengthen, define and build your chest with this super set workout!
Hi everyone and welcome to the ultimate chest super set workout! This is a challenging chest workout that will not only build strength in your chest but will work you hard with lots of sets and reps to build your muscular endurance and help you burn fat so you can move further towards that lean, ripped athletic look.
This workout is made up of three super sets. Each super set has 2 exercises to be performed per set and 3 sets must be completed in order to move on to the next super set. The key to this workout is to move from exercise to exercise, set to set and super set to super set, taking as few breaks as possible in between.
The first super set is a combination of 2 exercises designed to stretch the chest. Three sets of the 2 exercise combo are required to be completed. The second super set is a combination of 2 exercises designed to contract the chest. Again, 3 sets of the 2 exercise combo are required to be completed. Finally, the third super set is comprised of 2 compound movement exercises, using the triceps and shoulders to aid the pre exhausted chest muscles. Three sets of the 2 exercise combo are required to then complete this workout.
Super Set 1 – Chest Stretching Exercises – 3 Sets
Exercise 1: Bodyweight Jump Stretch Band Flys – 10 Reps
Exercise 2: Chin to Chest Dips – 10 Reps
Super Set 2 – Chest Contraction Exercises – 3 Sets
Exercise 1: One Arm 90 Degree Rotation Tubing Pull – 10 to 12 Reps per Arm
Exercise 2: Flat Bench Pull Over – 10 to 12 Reps
Super Set 3 – Chest Shoulder & Tricep Compound Movement Exercises
Exercise 1: Medicine Ball Rolling Push Ups – 20 Reps
Exercise 2: Incline Dumbbell Press – 12 to 15 Reps
As you can see, the exercises stimulate all parts of the chest in three very different ways. The reps are moderate to high combined with the requirement of moving from one exercise to another turns this workout not only into a weight workout but a cardio workout as well. Focus on your breathing and on keeping good form on each rep. Push yourself by telling yourself you can do it in times of fatigue.
These high set, high rep workouts are the most effective workouts if you want to build a ripped, lean, muscular body. The combination of weight training and cardio aspect (very little rest) gets your body into great shape so if you are after a lean, athletic body, similar to what graces 90% of the exercises magazines as of late, these are the type of workouts you want to be doing.
If you want to get more out of your workouts and achieve that lean, athletic body, make sure you have a game plan and have a workout and nutritional plan to follow. The best results are achieved by adding a lot of variety to your workouts. Doing the same old workout is not only boring but leads to diminished results as your body adapts to a particular workout and therefore your strength and muscle gains and fat loss tail off. Therefore you want a program with workouts that have variation on tempo, rep counts, circuit training and non circuit training phases in order to keep your muscles guessing and your body development progressing.
For a free video demonstration of the exercises presented above, please follow the link: Ultimate Chest Workout For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
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