I am a big fan of adding heart-pumping conditioning circuits to the end of your strength training workouts. This is one of the best ways to maximize your time in the gym, improve your conditioning and burn some of that stubborn belly fat.
Today, I want to share with you one of the simplest (but not easiest) circuits that you can do in the gym or at home, and it doesn’t require a lot of space or equipment.
The Fat Burning Finishing Circuit
Perform each exercise for 30 seconds, rest for 30 seconds and then move to the next exercise. Continue the 30 seconds work/ 30 seconds rest interval until you finish all three (or four, if you have space for the sprints) exercises. Then, rest one minute. Repeat the circuit for 3-4 total sets.
• Start in a squat position with your hands at your sides
• Explode up off the floor and raise your hands above your head—jumping as high as you can.
• Land softly into that squat position and collect yourself. Then, repeat the jump.
• As you get stronger, more explosive and more comfortable, you can shorten the amount of time you are touching the floor.
• Make sure to land perfectly with your hips back and knees and toes pointing forward.
• Start with your hips, back and chest up, arms are straight and holding the bell between your knees.
• Push your hips back as you aggressively snap your hips to a standing position, pushing the bell up so the heavy part faces straight out.
• If the bell is dangling in your hands with the heavy part down, you know you’ve lifted too much with your arms.
• Return to that starting position without stopping the bell, let it swing between your knees, keeping your eyes up the whole time.
• When you come to the standing position of each repetition, tighten your abs, legs and butt to stabilize your back and avoid injury.
• Use as little movement in your upper body as possible. The action should come from your wrists only.
• Use any jumping pattern that works for you. Just focus on increasing your speed as you get more comfortable.
• Every time the rope hits the floor in front of you, that’s your cue to jump.
Shuttle Sprints (optional):
• Find a space about 40-50 feet long and place a cone or water bottle there to mark the end.
• Sprint to that marker and get low to touch it. Then drop your butt and back pedal to the starting point.
• Repeat this action for 30 seconds making sure to stay low when you change directions and pump your arms on the sprint and back pedal.
Thank you to IFBB Bikini Pro Jessica James for demonstrating the exercises.