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Most gyms have standard layout that presents all those who enter with a cluster of machines, at the front and center, arranged to provide members with a "circuit". The circuits are an equivalent of a gym of a no-evidence, which requires only the trainee pass from the machine to the machine for a prescribed number of repetitions, again and again. Although it was not a bad way for a beginner to become oriented withcoaching,It can present a comfortable trap that finally leads to a tray, if it is followed for too long. In other words: If you are looking for an excellent fat loss workout, you need to do better.

So we compiled abetterCircuit-one that involves free weights, building more muscle, burning more calories and keep you in the long run.

Most of the total body workouts leave the basic work at the end, when you are already tired. This routine prioritizes ABS by placing them first. From there, you will switch to a bright circuit that will serve as warm up while burning calorie loads. Finally, you will hit the main circuit, which reinforces strength and muscle. If you are looking for something more intense than this fat loss training, here isThe Ultimate MMA drive routine for non-warriors.

Instructions:
Perform the first exercise (Swiss-Ball plank) in this fat loss workout as a set - do a set, rest, then the other, rest. The exercises 2a through 2D are performed as a complex, then choose a pair of dumbbells and use it for each movement. This should be a load that allows you more than the required representatives on your lowest exercise in the series. Perform six representatives for each of the exercises successively. Rest 90 seconds and repeat until all sets are completed.

For exercises 3a to 3D, adjust your equipment and your loads if necessary, but perform them in the same way of circuit. If you choose to repeat the training, vary the sets and representatives made on these last four exercises each session. This will help you continue the trafficking gains of the circuit for months at the end. Rotate between 3 sets of 10 representatives, 4 sets of 5 representatives and 2 sets of repetitions.

Sets: 2 representatives: "Stirez" for 30 to 45 seconds of rest: 60-90 sec.

Place a Swiss bullet on the floor and enter the pushed position with your hands on it. Now, lower your forearms to rest on the ball, keeping all your body in a straight line with raised ABS. Use your elbows to roll the ball in a circular motion, clockwise, then counterclockwise, as if you awaken a pot.

Sets: 3-5 Representatives: 6 Rest: 0 Sec.

Hold a dumbbell in each hand and hold the width of the feet hip. Tap your hips and keeping your lower back in its natural bow, bend your chest forward. Lower your body until you are stretching in your hamstrings, folding slightly kneeling as needed. Press your glutes when you return.

Sets: 3-5 reps: 6 (each side) remains: 0 sec.

Bend forward to the hips as you did in the Romanian death period and store a dumbbell on your side. Lower it and repeat on the other side.

Sets: 3-5 Representatives: 6 Rest: 0 sec.

Hold dumbbells in front of your thighs and bend your knees and hips so that weights hang just above your knees. Extensively explosures your hips as if you skip and pull weights up to the shoulder level with wide elbows, like in a vertical row.

Sets: 3-5 Representatives: 6 Rest: 90 sec.

Hold the dumbbells at the shoulder level and hold the shoulder width at your fingertips. Squat as low as possible without losing the vault in the lower back. Come back and press the weight head.

Sets: 3 Representatives: 10 Rest: 0 sec.

Configure as you would be in your way, do it only in a power supply door, put the bar on the safety rods about two inches under your knees. Enter the wide bar, hands on a double shoulder width. Extend your hips and get up, pull the bar in front of your thighs.

Sets: 3 reps: 10 (each side) remains: 0 sec.

Lie on a flat bench holding dumbbells. Press them on your chest, and then lower them at your side. Press it, then lower the other hand. He is a representative.

Sets: 3 reps: 10 (each side) remains: 0 sec.

Support with the width of the hip of your feet, holding a dumbbell in each hand. In front with one leg and lower your body until your rear knee almost touches the floor and your thigh before is parallel to the ground.

Sets: 3 Representatives: 10 Rest: 90 sec.

Define a bar in a power rack (or use a Smith machine) about the height of the hip. Lie below and grab it with hands on shoulder width. Hang on the bar so your body forms a straight line. Tighten your shoulder blades together and pull yourself until your back is fully contracted.

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