This circuit rocks and you will be sweating bullets! We asked Phong Tran to design a routine that can sculpt and firm you fast. You will burn about 450 calories doing this mix of compound toners and kick ass cardio. This workout is effective and challenging at every level. Each move burns out your muscles while the cardio keeps your metabolism on high.
Have a set of 3-10 pound dumbbells handy to do the circuit 3 times through. Do this workout 3-4 days a week for quick transformation.
Running in Place
Do for 1 min.
Knee Highs
Do for 1 min.
Prone Squat & Twist
Do for 1 min.
Sumo Squat & Lateral Raise
Stand with your feet wider than shoulder width. Hold the dumbbells in front of you, palms facing each other. Squat as low as you can with control and simultaneously raise your arms laterally slightly above shoulder height. Breathe out on the way up. Pause and slowly return to starting position. Repeat 15-25 times.
WORKS LEGS, BUTT, SHOULDERS, ARMS
Lunge Forward & Frontal Raise
Hold dumbbells in hands, palms facing backwards. Lunge forward and raise arms above your head. Step back and repeat. 15 reps on each side.
WORKS LEGS, ARMS, SHOULDERS
Side Bend
Stand with feet shoulder width apart. Hold dumbbells in hands at shoulder level, bending your elbows and palms facing forward. Raise your right arm above head, then
simultaneously lower your elbow and get on your tippy toes, raising your knee. Return to starting position. Do 15-25 reps on each side.
WORKS OBLIQUES, SHOULDERS
– DO RUNNING PLACE, KNEE HIGHS, AND PRONE SQUAT & TWIST FOR 1 MIN EACH –
Squat Curl w/Side Leg Lift
WORKS ABS, ABDUCTORS/ADUCTORS, GLUTES, QUADS, BICEPS
Squat Press & Twist
Stand with feet wider than shoulder width. Hold dumbbells with palms facing toward you. Squat as low as you can, simultaneously bending your elbows and holding the dumbbells at shoulder level with palms facing forward. Twist to your side, simultaneously raising the weights above your head. Alternate and do 30 reps.
WORKS GLUTES, OBLIQUES, QUADS, SHOULDERS
– DO RUNNING PLACE, KNEE HIGHS, AND PRONE SQUAT & TWIST FOR 1 MIN EACH –
Crunch with One Leg In Air
Lay flat on your back. Bend your right leg and keep your left leg and left arm straight. Hold dumbbell in right hand, pointing to sky and palms facing forward. Breathe out and crunch, bringing your right arm towards your left foot. Keep left leg straight at all times. Lower yourself & repeat 15 times on each side.
WORKS ARMS, OBLIQUES, HIP FLEXORS
Pelvic Thrust with Chest Press
Lay flat on your back with knees bent and feet flat. Hold weights by your sides with elbows bent, palms facing each other. Press & thrust at the same time, straightening arms. Lower yourself. Repeat 25 times.
WORKS CHEST, GLUTES
See more on www.gymra.com
GREAT CIRCUIT!! Did this today and I love it! feel lees guilty about turkey day tomorrow!! haha!
Amazing workout !! Starting my resolution early !
Great workout! Enjoyed the challenged it brought to me. I am excited about the results.
Wow that kicked my butt! I will have to keep at it. Thank you for sharing 🙂
Can’t wait to try this! New Years Resolution results here I come!!
Thanks for sharing finally free no catch ot strings attached can’t wait to try it tomorrow made my own routine tonight lol
Waooo this routine are awesome! Great job! I wish I have the same resistance that you have in the videos.
thanks Keep up good work ♡.♡
Okay this is officially my new work out….put on Gym Radio and kill it…work everything you need to work….AWESOME!!
Not very challenging but good for beginners. If you are more advanced I suggest using heavier weights.
maybe I did it wrong but it only took me half the time.
some of the exercises were more challenging than others but I did break a sweat
Did you repeat the running in place, high knees abd proone squat? You do it again after the side bend, And once more after the squat press. And then do the entire workout 3 times??
Does this really burn that many calories?!
It says to do the circuit 3 times through. Kicked my butt.
Are you supposed to do the entire thing 3 times per day, or just the cardio exercise 3 times per workout?
Does anybody know?!?!
Thanks!
3x all together
3-4x a week
I really wish there was a way to ensure 400+ calories are burned.
Did it once through. Took 20 minutes, burned 193 calories. I wear a Polar heart monitor when I work out. I’ll have time to do it the three times through later this weekend. It’s a great workout. Wish it had more abs and triceps, though. That’s where I really need work.
So do you do the running in place, knee highs, and prone squat twist 3 times and the other exercises once??
Did this workout today!! It was great!! I wore my heartrate monitor and it burned 560 calories!!!
That’s great. I’m impressed. I just did it once and I’m whipped. I am going to work up to 2 times through and then 3 (some day!).
I forgot to say that I did repeat it 3x’s
Did this today! I’m not a really regular workout-type person, but I usually run 2-3 miles a few times per week, so I’m not totally sedentary. It took me well over an hour to do the entire thing 3 times, and I only used 3 lb weights, but I feel like I got a great workout and it was totally manageable with my newbie skills. Definitely going to try to work this into my regular schedule!
Hi, I was just wondering how good and fast the results came for you guys who did it? Thanks
Really good workout! The visuals were very understanding too and helped a lot. Thanks!
I cant wait to try this tomorrow. It can all be done in my living room too! But im really happy that it only involves one crunch move. Ill be skipping that because I have a large diastasis recti gap and ive been searching for a circuit that doesnt focus on moves that force the abs to push out. Thank you!
You’re very welcome! Enjoy!
I did this once through due to time restraints and burned 188 calories. If I had completed all three I would have burned around 564 calories. Impressive!
How many pounds exactly, will this burn??? Please need to know by tomorrow!!!!!!!!!!!! or the next day, would like to know by the 27th of February. . . PLEASE NEED TO KNOW VERY SOON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 😀
Thanks