At the gym, you often see people spending hours executing the same exercises--from the guys who bench press every day to those who perform bizarre workouts that look like circus acts--with very few changes in their bodies. Fortunately, you can train your entire body without long, drawn-out workouts. To make the most of your gym time and experience the results you desire, start circuit training. A circuit-training workout involves one exercise per muscle group, performed with little or no rest between sets--giving the body muscular and cardiovascular workouts at the same time. Engaging in circuit training will help you build a chiseled, beach-ready physique without spending hours in the gym.
Underhand Pullups
Underhand pullups work the lattisimus dorsi, or upper back, muscles, biceps and core. Hold the pullup bar with your hands spaced shoulder-width apart and palms facing up. Cross your feet behind you and hang from the bar. Pull your body up toward the bar. Aim to lift your chin above the bar. Lower your body until your arms are extended, returning to the starting position. Repeat for one set of 10 repetitions. Immediately advance to the next exercise.
Barbell Full Squats
Barbell full squats recruit the quadriceps, hamstrings and glutes. Begin by standing with your feet shoulder-width apart, with both feet facing forward. Position the barbell behind your head at the base of the neck, resting on the trapezius muscle. Lower your hips toward the floor until your knees are fully bent. Keep your back straight and your heels on the floor. Press your body up until your legs are straight. Repeat the motion for one set of 15 repetitions. Quickly move to the next exercise.
Decline Pushups
Decline pushups activate the chest, shoulders and core muscles. Stand in front of a flat bench with your back facing the bench. Place your hands on the floor in front of you and position your feet behind you on the bench. Space your hands slightly wider than shoulder-width apart. Tighten your abs and don't allow your back to arch. Lower your chest toward the floor. Pause for 1 second at the bottom of the movement. Press your chest up until your arms are straight, returning to the starting position. Repeat for one set of 15 repetitions. Proceed to the next exercise.
Stability Ball Triceps Dips
Stability ball triceps dips engage the triceps, core and shoulders. Begin seated, on a flat bench, with your hands beside your hips and palms facing forward. Extend your legs straight, with your feet together on top of the stability ball. Lift your hips off the bench so that your hands and the stability ball are supporting your weight. Squeeze your abs to help keep your body steady. Lower your hips toward the floor until your elbows are bent at 90 degrees. Press your body up until your arms are straight, returning to the starting position. Repeat for one set of 15 repetitions. Move to the next exercise, starting from the beginning of the circuit. Continue to rotate through each exercise for 30 to 45 minutes.
References
- Bodybuilding.com: 20 Powerful Exercises to Burn Fat and Transform Your Body
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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