It’s Thursday, the week is almost about to end, and after the long day you’ve had you’re thinking of skipping exercise again. ‘I can do it tomorrow morning!’ you say to yourself even though you know next morning is going to be a struggle in itself. We know that finding time for your workouts out of your busy schedule is a pain, so we’ve put together a super effective and explosive full body workout which will strengthen and tone up your entire body and leave you dripping with sweat. Oh, and we promise it won’t take you more than thirty minutes!
Now before starting any workout, it is very important to stretch and warm up your body to prepare it for the strenuous work ahead and also to prevent injuries. We vote for running on the treadmill at a steady speed of 9 km/h for about ten minutes. The following circuit training routine comprises five exercises that will work on all muscles of your body while burning maximum calories not just during, but even after the workout!
This is a challenging yet effective exercise which burns a lot of calories and helps you build more strength and muscle. It focuses on your legs, core, arms, shoulders, while also heavily engaging the muscles of your upper back. It is way more rewarding than your traditional squat and overhead dumbbell press as it’s a clever combination of both these exercises. Start by holding two 4 kg dumbbells in both your hands, while raising your hands to your shoulder level. Keep your back straight bend down in a squat position, keeping your knees behind toes. Then return to position one and press the dumbbell overhead. Perform 1 set of 15 repetitions.
This is one of the most powerful exercises for the back. It mainly focuses on the upper back, while also working the middle and lower back. Start by standing with feet shoulder width apart, holding the dumbbells in each hand. Keep your back straight, chest lifted and knees soft. Hinge at the waist, letting the dumbbells hang to the floor. Engage your core, hamstrings, and glutes as you pull your body back to the start position. As you rise, lift the dumbbells by raising your elbows until they reach your chest so that your arms and shoulders are in one line. Push the dumbbells back down to your waist to the start position, and repeat 15 times.
This is one of our personal favourite exercises. It engages more than a whopping 600 muscles in your body because when you swing a kettlebell, it involves the entire body’s balance and coordination. Starting from the lower body (quads, hamstrings, calves, glutes, and lower back) it works your midsection (your entire abdomen and your back) and goes on to work your upper- body (shoulders, lats, deltoids). It’s not just an amazing resistance training exercise but amounts to a great cardiovascular exercise as well because the swing motion set ups your heart rate and you burn calories more quickly. Start by keeping your feet shoulder width apart. Bend at the waist, pushing your hips behind and with palms facing your body, grasp the kettlebell lying in front of you. Keep your back and neck straight, engage your core muscles and lift the kettlebell and allow it to swing between your legs. Then forcefully drive your hips forward and swing the kettlebell into the air up to your shoulder level. Then swing it back between your legs and move into the next rep. Perform 15 repetitions.
We have a love/ hate relationship with burpees. Even though we hate it for being so challenging and strenuous, we love it because it involves squatting, push ups, and jumping all in one combined exercise. It builds strength and stamina and gets your heart rate up real quick. Again, start with your feet shoulder width apart. Bend down in a squat position; place your palms on the floor, with arms just a little bit wider than your shoulders. Then push back your legs forming a straight line with your body and dive into a push-up position. After performing the push-up, climb back into the squat position and jump into the air. Repeat 15 times.
Russian twists is a highly recommended exercise for the core as it works on the entire abdomen including internal and external obliques (sides). In addition to this, it is also great for the lower back and helps in maintaining a good posture. Lie down on the floor on a mat with a 3 kg dumbbell lying on your right side. Come into a boat pose by raising your legs in the air and lifting your upper body so that it creates a V shape with your lower body. Bend your knees and keep your calves parallel to the ground. This is your starting position. Now, with both your hands pick up the dumbbell from the right side, twist your torso towards the left, pretending to place the dumbbell there. Hold for 2 seconds and move back to the starting position. Repeat the same movement on your right side. Perform the movement 25 times on each side to feel a massive burn in your abdomen muscles.
Repeat this circuit 3 times. One circuit will take 10 minutes each. This awesome workout will blast calories and tone up your entire body leaving you energized and refreshed. After the drill, it is imperative to replenish your body with ample fluid and protein so that your body muscles can recover. Remember that rest is important too.
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