Super Intensive circuit training will burn fat and muscle will pump

Sport And Fitness / by admin / December 19, 2019

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This training from a certified coach Lopez Austin (Austin Lopez) will burn about 300 calories, increase energy after a workout and lead to muscle tone throughout the body.

How to make

Start with dynamic workout.
Follow the first circle, note the time. Relax exactly half of the time it took the first lap, and then repeat it. Just follow the four laps.
Make the second round, half of the rest time, which he took, and repeat. Just do three laps.
Complete hitch.

What exercises to perform

first round

Attacks on the site (with or without dumbbells) - 20 times, 10 times with each leg.
Jumping out of the squat - 15 times.
Exercise "Cliffhanger" - 40 times.

second round

Lifting and lowering in the bar - 16 times, 8 times on each side.
"Skater" - 15 times, two jumps are counted as one time.
Burpee - 20 times.
Retention V-fold - 20 seconds.

How to do the exercises

Attacks on the spot

Stand up straight, hands on his belt.
Take a step back.
Drop down into a lunge, knee touch the floor behind the standing leg. Knee front foot should be bent at a right angle. If the angle is acute, put behind standing leg on if dull - closer.
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Straighten without collecting feet, and sank back down.
Do 10 times, change feet and repeat.

If you want to complicate the exercise, add bench press dumbbells up. When you go down lower dumbbells just above shoulder level, when lifting squeeze them up.

Jumping out of the squat

Stand with feet shoulder-width apart, hands - on a belt or hold in front of him.
Drop down into a full squat thighs below parallel to the floor.
Jump out and up again descend into a squat.
Perform 15 repetitions.

rock climber

Stand in the emphasis lying down, hands under shoulders, abs and buttocks are strained.
Pull your knee to your chest, with a jump switch legs.
Alternate legs quickly, try not to be involved in the movement of the body, back and pelvis should not bounce during a break legs.
Perform 40 times.

The rise and fall in the bracket

Stand in the classic bar: wrists under shoulders, legs straight, abs and buttocks are strained.
In turn, put his hands on the forearm.
Go back to the classical bar on the palms.
Repeat 8 times with one hand, then 8 on the other.

Skateboarder

Tilt your body forward, left foot to make the jump to the left side.
After landing, pull the right foot cross behind left, make the swing arm to the left side.
Jump to the right, move the left foot cross behind right, make the swing arm to the right side.
Jump fast pace can be put on the floor or leave the air.
Perform 15 times (jump to the right and left are counted as one).

burpee

Drop down lying in abutment.
Tap floor chest and hips.
Squeeze yourself upstairs to stop lying.
With a leap substitute legs to the hands.
Jump out and make the cotton over his head.
Repeat 10 times.

Hold V-folds

Lie on the floor, place your hands on either side of the body.
Tear off the floor straight legs, shoulders and shoulder blades.
Lift the body, back straight, bend your knees and pull them in. Shins and arms parallel to the floor.
Hold the pose for 20 seconds.

If you feel that you have time to catch their breath before the holiday is over time, begin the next round. The less you relax, the more pumped endurance.

Perform this workout three times a week. So you will provide yourself enough health movement, burn calories and lead to tone all the muscles.