Many people believe that cardio activities like jogging, cycling and swimming are the only way to lose fat, that is simply not true. If you want to lose fat but hate cardio, then circuit training with adjustable dumbbells could be the answer. Circuit training refers to a circuit of exercises which are done one after the other without stopping. For example we would do crunches, bicep curls, push ups, French press in that order without stopping. Circuit training is great because you not only burn fat, but you build that fat into muscle at the same time. All in all it is a great way to work out your body and one that I really love.
If you liked my first dumbbell fat loss workout , then you are in for a treat. Here is a great circuit training workout I have compiled for anyone who would like to lose that excess fat. Depending on how fit you are change the dumbbell weights and/or repetitions accordingly.
This circuit consists of 4 exercises which must be done one after the other without rest. Once a circuit is complete you may rest for 1 minute, and then begin again. Repeat this for 4 circuits, then have a good rest.
Make sure you have a good adjustable dumbbell system(no barbell required) which can be adjusted quickly and easily
Crunches (25 reps)
This is a great exercise for your upper abs.
- Lie down on your back with your legs up on a bench, chair or your bed in front of you. You can put your hands on your chest or behind you head, it doesn’t matter, whatever makes you more comfortable. Make sure your butt is very close to the bench.
- Curl yourself forward, don’t bring your back off the floor. Just roll forward and crunch your rib cage towards your pelvis.
- When you get to the top give those abs an extra squeeze and pause.
- Now release your abs and lower your shoulders back to the starting position.
Note: Make sure you don’t do the movement too quickly.
One-armed tricep extensions (15 reps each arm)
This is a great exercise which works the entire tricep. All you will need are some fitness dumbbells and a bench or chair to sit on.
- Sitting on a chair or bench take your dumbell with one hand and hold it extended over your head.
- Keep your elbow close to your head without it moving , bring your dumbbell down behind your head as far as you can (not behind the shoulder).
- Pause for a second while you feel a great stretch in your triceps, now push the weight back up to the starting position.
- Now repeat straight away with your other arm.
Note: You should try to keep this motion as strict as you can. I find that looking in the mirror and also using your hand to hold the elbow beside your head so it remains stationary helps a lot.
Seated dumbbell curls (15 reps)
This is an exercise which is great for the bicep. These will build mass, define and shape the bicep muscle.
This exercise can be done both standing and seating, however by doing it on a chair or bench you will make the movement much stricter. Remember to have those adjustable dumbbells handy.
- Sit on a bench or chair holding the free weights in each hand straight down with your palms facing towards your body. Remember to keep your back straight.
- Without moving your elbows (just think of them as stationary points), curl your dumbells (both hands) forward upwards. As you are lifting forward turn your hands so that the palms are facing backwards and that your thumbs turn to the outside.
- Lift the weights as high as possible, then pause and flex your biceps.
- Now bring your fitness dumbbells back down slowly twisting your palms to face your body once again, extend the arms fully so the biceps are stretched as far as possible.
Push ups. (10-20)
Push ups are better done using your fists, if your fists hurt too much on the floor, do them on a carpet or towel.
- Make two fists and place them shoulder width apart on the floor.
- Use your arms to raise yourself and support your weight using your arms and the balls of your feet.
- Now you form the plank, which is a straight line from head to heels
- Lower yourself down until your elbows form a 90 degree angle, breath in as you lower yourself down.
- Now raise yourself upwards away from the ground, breathing out as you do. Bring yourself back to the plank position.
- Repeat
I hope you like this workout, stay tuned to My Adjustable Dumbbells for many more like it!
