Circuit Training - Do more in less time

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Circuit Training - Do more in less time

Hopefully my body should have slightly adjusted. For the past couple of days, i have been doing jog/walk for around 30-45 minutes.

So today I head out to the gym. My weight "unknown", but its definite, I am overweight.

Back to the previous routine that I have been doing for years. This is called circuit training. Do more in less time.

I head out to the gym from home. Gym is around 500 meters away so I just jog going there. The gym is at the 4th floor of the building, but rather than taking the elevator, I sprint the stairs.

So I'm pretty much warmed up. As usual, the gym is jampacked. 2 of the treadmills are broken, and the rest are in use. No problem. Circuit training works best on stationary bike. You could easily mount and dismount the bike with no hassles. No buttons to press.

I raise the seat of the bike, as well as increase the resistance.

Circuit Training (done in quick, continuous succession, with no rest):

5 mins - Stationary Bike: adjust resistance, pedal at 90 rpm, 1-2 mins
Lower Abs - Leg lift or leg raise, 12 reps, or until failure.Similar to the photo below.

leg raise

5 mins - Stationary Bike: again
Lower Abs - Lower Ab Crunch, 12 reps, or until failure.

Repeat Stationary Bike.

Ok so to simplify, the stationary bike is always in between the lifting. No rest in between lifts, recover while biking. This is to keep my heart rate high.

The weight routine starts with the abs. The abdominal muscle is the hardest to train.

The rest of the weight routine (embedded in between stationary bike) . Adjust weight for failure on exactly 12 reps.

Cable Crunch, 12 reps, curve the body to 'C'

cable crunch