Circuit training

**NOSUPERMODEL** · 02-01-2012, 03:48 PM

Is there any place on here that gives advice about circuit training? Or does anybody have any recommendations. I am trying to lose bodyfat and I wanted to maybe try circuit training. Never done it before, so just wondering about it. I assume it would help me maintain my muscle as well as help lose fat? Currently I am doing one body part a week with 30 minutes of cardio 5 times a week.

**thex95** · 02-01-2012, 05:34 PM

My favourite circuit training workout is the 321 workout. I was doing it for a while and I got great results. I did it once or twice a week, and incorporated it into my usual weight lifting, and cardio regime. I devoloped two forms, 1 which is body displa***ent and another which uses weights. This is a cardio heavy style of circuit training and not the traditional style where you move from on exercise to another.

Body Displa***ent
1) 10 Minutes cardio (moderate)
2) Pushups x 20
Medicine Ball throws x20
Reverse push-ups x20
(Rest 60 s, repeat twice)
3) 10 Minutes intervals
4) Burpees x20
Tricep dips x20
Box jumps x20
5) 10 Minutes intervals
6) Sit-ups x30
Leg raises x30
Jack-knives x30
Bicycle crunch x30
Side plank 45s (each side)
(Rest 60 s, repeat twice)

Weights
1) 10 minutes cardio (moderate)
2) Decline bench press x20
Barbell curl x20
Skull crusher x20
(Rest 60 s, repeat twice)
3) 10 minutes intervals
4) Shoulder press x20
Squat x20
Pull-ups x20
5) 10 minutes intervals
6) Sit-ups x30
Leg raises x30
Jack-knives x30
Russian twist x30
Side plank 45s (each side)
(Rest 60 s, repeat twice)

If you push yourself you will can really achieve a lot with this.

**baseline_9** · 02-02-2012, 03:01 AM

Try this..

***t-gunz*** · 02-02-2012, 03:12 AM

^^^ someones got a fettish :P

**baseline_9** · 02-02-2012, 03:47 AM

Originally Posted by t-gunz

^^^ someones got a fettish :P

Lol

U gotta admit that's a sick circuit to do.... Killer

**thex95** · 02-02-2012, 12:38 PM

Originally Posted by baseline_9

Try this..

oh my god I think I am in love.

**BigBadWolf** · 02-02-2012, 12:54 PM

Cmon! pick it up!!

**NOSUPERMODEL** · 02-03-2012, 02:26 PM

I was looking for something different. Bad thing is I am trying to maintain/put on muscle but also trying to lose fat in order to do a blast in the near future. So I guess I am just trying to see what is going to work best. I have heard its about damn near impossible to maintain-add muscle and cut at the same time. I guess you kind of need to pick on or the other.