Reliable work out programs is difficult to come by if you don’t have a clear goal in mind. The work out programs that I am about to show you are for fat loss, getting lean and getting abs. Be warned that if you want results you will need to be committed and dedicated. There is no secret to fat loss except sheer determination on your part.
Good work out programs is only as good as the diet that compliments it. Before we start discussing strategic fat loss exercises, I want to make one thing clear. Men you need to get you body fat index down to 12% and women need to get down to 16% if want a physique that pop abs. Prior to this, all the abs crunches and exercises for the stomach will not give you that lean look. Abs is made in the kitchen and not in the gym!!
Have a Clear Goal
Fat loss is not achieved through mediocre work out programs that you see in the gym. You have to remember that everyone in the gym has different goals in mind. Some to get mass, others to work on strength, flexibility and others bodybuilding.
You however have a goal to lose fat, get lean and get abs. If you notice most people in the gym don’t even have a proper workout schedule to follow. Most of them free style it, doing it this way always leads to failure because without vision and purpose you will not know your destination.
Ok, now that we have established that you need a vision and a good diet to be successful lets get down to 3 exercise ideas that will aid you. I will cover one here and the other two on my other articles.
1. Intervals (Click Here)
2. Circuits
3. Full Body Exercises (Click Here)
200 Rep Circuit Work out Programs
10 exercises in total
20 reps per exercise (if you reach failure before 20 reps, rest for 10 seconds and continue, increase reps as you progress)
No rest between exercises
Usually takes around 30-45 minutes to complete (depending)
Use 12kg/14kg dumbbells or lighter if you wish but not any heavier (you’ll find out)
1. Press-ups
2. Mountain climbers/squat-thrusts
3. Dumbbell swings
4. Floor Press
5. Squat jumps
6. Dumbbell standing shoulder press
7. Crunches
8. Bicep curls (use lighter dumbbells)
9. Jumping alternating lunges (on the spot)
10. Dumbbell bent-over row
Interval training and work out for abs usually follow after a circuit routine however if you are a beginner I would suggest doing intervals or abs on its own the following day!!
Good luck with your training. For more information, browse through our blog or sign up for your FREE gift and more information.
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