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THE FULL-BODY CIRCUIT THAT’LL CUT FAT - You can chisel a lean frame by using the gym equipment that&

  • Writer: Scott Acorn
    Scott Acorn
  • Jan 5, 2018
  • 2 min read

Don't cut short on your fat-loss ambitions just because you're tight for time or caught in a busy gym. This metabolic conditioning circuit that'll see you performing bouts of full-body, high-intensity exercise followed by short rest periods to turn your body into a fat-burning furnace. The circuit is made up of compound moves, where you'll be working multiple muscle groups at one time, which requires more effort, helping you to burn a serious amount of fat and build lean muscle.

And don't worry about gym equipment, either. Circuits can be difficult to do in a crowded gym, that's why this workout requires just your bodyweight, a sandbag and a medicine ball – pieces of gear that are rarely used in the gym, much to many trainers' bemusement.

If you look at the one piece of gear boxers like to use the most to build explosive power and strength, it's the medicine ball and there's not an ounce of fat on their body. The medicine ball builds athletes. Likewise, with the sandbag, it's frequently used by the military to develop full-body muscle and fitness in soldiers. It will humble the strongest of guys. They may not be the most glamorous pieces of equipment in the gym, but there's no questioning the benefit of them for building lean bodies for athletic performance.

THE EXERCISES STEP-BY-STEP

1.) Spider crawl

Sets: 5 / Reps: 30 / Rest: 15 seconds

From a push up position, raise one foot off the floor and bring your knee up towards your elbow. Pause then return to the starting position and repeat on the other side.

2.) Sandbag clean and press

Sets: 5 / Reps: 30 / Rest: 15 seconds

Squat down with a straight back and grab the sandbag by the handles. In one swift movement, lift the sandbag to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the sandbag above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.

3.) Sandbag lunge

Sets: 5 / Reps: 30 / Rest: 15 seconds

Place the sandbag across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.

4.) Medicine ball burpee

Sets: 5 / Reps: 30 / Rest: 15 seconds

Get into a press-up position with your hands resting on a medicine ball. Bring both knees up towards your chest and then explodes upwards into a jump, lifting the ball above your head while in mid air.

5.) Medicine ball push-up

Sets: 5 / Reps: 30 / Rest: 15 seconds

Get into a push-up position resting both hands on the medicine ball. Slowly lower yourself until your chest is an inch above the medicine ball. Push up explosively to the start position.

 
 
 

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