FREE WEIGHT CIRCUIT
This programme will work every major muscle in your body to make you stronger while you're burning fat,"says certified strength and conditioning coach Richard Levy. Warm up by running for 5 minutes. Perform 15 reps at each station, resting 30 seconds between each. Complete this circuit 3 times. Each rep should take you 4 seconds to complete so don't rush them. We factored in the water breaks and you'll be finished in 40 minutes. Do it 2-3 times per week.
1. Step Lunges
Holding dumbbells at your sides, stand about 3 feet from a step with your feet hip-width apart. Stride forward on to the step with your right foot, so that your right thigh ends up parallel to the floor. Push yourself back to the starting position and repeat the exercise, this time stepping forward with your left leg.
2. Stiff-Legged Dumbbell Deadlift
Stand as shown, placing a dumbbell next to each foot. Bend at your knees and hips to grab the dumbbells with an overhand grip. Push your thighs forward to raise the weighs so your legs are extended. Lower the weights by bending at your hips while keeping your knees locked. Return to the start position.
3. Dumbbell Bench Press
Grab a pair of dumbbells and lie back on a flat bench. Hold the weights on either side of you chest with bent elbows. Straighten your arms to press the dumbbells straight up. Don't lock your elbows. pause, then lower them to the starting position. Do 15 reps.
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