Best, Total Body Circuit Training

By on October 25, 2013


 

   International athlete, nutritionist, fitness consultant and model Caroline Pearce offers this 6 exercise total body circuit training workout designed to burn maximum calories and tone your body from top to toe. Total Cardio Burn (3 x Circuit Training Workouts) by Caroline Pearce (2013)

Photo Credit: Simon Howard
 

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1) Bent Over Y’s      

Targets: Back and shoulders (latissimus dorsi and deltoids)

   To Perform:
   1) Stand with your feet together, knees bent and lean forwards 
       keeping your back flat. 
   2) Hold a dumbbell (1-3kg) in each hand with your arms straight   
       and pointing to the ground.
   3) Raise both arms straight up and out in front of you to 2 and 10 
       o’clock positions as high as they will go whilst maintaining 
       your forward lean position.
   4) Hold and squeeze your shoulder blades together at the top of 
       the movement for 1-2 seconds and then lower to your start 
       position.
   5) Repeat 10-20 times for 2-3 sets.

Benefits: 
This exercise works the muscles in your shoulders and along      
the length of your arms and strengthens your back for better 
posture and poise.
 

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2) Reverse Lunge to Kick 

Targets: Gluteus Maximus (bottom), Quads (thighs), core, biceps and triceps

   To Perform:
   1) Stand with your feet hip-width apart and hold dumbells at chest height.
   2) Step backwards with one leg into a lunge position so your front thigh is paralel to the ground.
   3) Immediately push off your back leg and kick it in front of you whilst simulaneously punching the opposite arm and dumbbell out in front.
   4) Perform continuously on one side. Repeat 15 times each leg for 2 sets.

   Benefits: Strengthens and lifts your butt whilst working your whole body and creating a great cardio burn.

 

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3) Curtsey Dips

Targets: Gluteus Maximus (bottom), 
Gluteus Medius (side of bottom) and Quads (thighs

To Perform:
1) Stand with one foot in front of the other in a curtsey position where you back leg is positioned behind and across your body, both feet and hips facing forwards.
2) Keep your feet fixed and bend both knees to dip your hips up and down.
3) Squeeze your glutes at the top of the movement and keep your core strong throughout to avoid twisting your hips. Repeat 15 times each leg for 2 sets.

Benefits: 
This glute focused move builds firm muscle and creates strong definition.
 

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4) Standing side bends

Targets: Obliques (side abdominals)

Tips: 
Lean your body to one side until you feel a stretch in the opposite side then contract your obliques on the stretched side to return to upright. Avoid bending forwards as you lower your body and keep both arms straight throughout the exercise pushing each dumbbell in opposite directions.

Benefits: 
Banishes love handles and shapes a strong, lean waist.

 

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5) Chest flies in bridge position

Targets: Pectorals (chest) and Glutes (bottom)

Tips: 
Lower your arms until your elbows touch the ground before squeezing your chest muscles to push the dumbbells overhead. Keep your hips pressed high throughout the exercise by squeezing your buttocks together.

Benefits: 
Simultaneously strengthens and lifts your bust and bum.
 


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6) Vaulters Abs

Targets: Central and Lower abdominals

Tips: 
Tuck your knees to your chest before  performing a big powerful push of your heels to the sky. Remember to lift your hips from the ground as you push upwards for optimal lower abdominal sculpting. For an easier option lower your legs into a bent rather than straight position. This will also avoid any unwanted arching of your back.

Benefits: 
A fun dynamic exercise for scorching fat and creating six pack abs.

These moves are from Caroline’s workout DVD Total Cardio Burn available at Amazon.com.
Follow Caroline on twitter @carolinepearce or visit: carolinepearce.com

 

 

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