Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Home workout program, part 6: Advanced Bodyweight Circuit

Home workout program, part 6: Advanced Bodyweight Circuit

At long last here is video #6, which is me demonstrating the advanced version of the Bodyweight Resistance Circuit we started in part 5 of this series.

In this video I start out with a super-set of lunges and squats, hitting my quadriceps, hamstrings and glutes hard right away. Consider the size of the muscles in your thighs and buttocks and you should be able to imagine that by working them with this kind of intensity we are burning off a lot of calories while we develop our strength and endurance.

From here I go into what you might call a push-pull super-set, starting with push ups targeting the pectoral (chest) and tricep (back of arms) muscles, and then going into pull ups targeting the opposing latissimus dorsi and rhomboid (back) and biceps (arm) muscles.

You’ll also notice that I’m moving straight from each exercise into the next without a rest break, which keeps the heart rate up into that fat burning or cardiovascular conditioning zone. We did rather a lot of videos very quickly (including doing a few takes of some of them) as we were sure it was about to start raining, so by the end of this one I was quite out of breath. Doing 3 – 5 rounds of this circuit should leave you in a similar state!

So, here’s the video!

There really is no limit to the variations you can put into this routine. You could alternate between upper and lower body exercises as we did in the previous video. You could make individual exercises easier or harder depending on your ability level, take longer rests in between exercises, or add some running in between to increase the intensity even further.

As I mention in the video, we do a lot of this style of training combined with boxing and kickboxing drills and other activities in my group fitness sessions. For more details on these, see my posts on Corporate Group Fitness In Melbourne CBD and Outdoor Group Fitness In Brunswick.

Once again, if you haven’t seen the first four videos demonstrating the individual exercises in detail or you need to see them again, here are the links;

Video One; How To Perform Push Ups.
Video Two; How To Perform Squats.
Video Three; How To Perform Lunges.
Video Four; How To Perform Pull Ups.

Thanks again to everyone who has been following this series of blogs and videos and given me such positive support and feedback!

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