Workout Routines

The 'Move Your Butt, Lose Your Gut' workout plan

Circuit training gets you ripped by keeping you busy between sets.

by
The 'Move Your Butt, Lose Your Gut' workout plan
Duration 45
Exercises 8-10
Equipment Yes

Want to burn more calories? No need to get stuck on one particular exercise or train for twice as long—just don’t sit down. Simply keeping your body moving during a workout, especially between sets, raises your metabolism and promotes fat loss better than any gimmick. Follow this program for four weeks and you’ll get the results you’ve been restless for.

How it works

These routines use circuits—exercises done back to back without rest—to train the whole body, making the most of every second you spend in the gym. The key is to vary the intensity, mixing hard moves with easier ones so you burn the most calories without burning yourself out. (After all, a workout is no good if you can’t finish it.) So between sets of squats and rows, for instance, you’ll do rope jumping, which will keep you moving but not completely exhaust you. You’ll stay energized enough to give subsequent sets your best effort, while also making your downtime between sets work for you—and your abs.

Directions

Perform each workout (Day I, II, III, and IV) once per week. Rest a day between workouts II and III. Exercises marked with a letter are done in sequence without rest in between. Complete them and then rest a minute afterward, and repeat for the total number of prescribed sets. So you might do one set of A, then immediately a set of B and then C before resting. Complete all the exercises in one group before moving on to the next.

Chris Doukakis is the owner of 2 Town Fitness in El Segundo, California.

Day I Triceps, quads, and lats

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
8 reps
0 sec. rest

Exercise 1B.

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
4 sets
8 reps
0 sec. rest

Exercise 1C.

Rope Jumping You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
50 jumps reps
60 sec. rest

Exercise 2A.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2B.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
10 (each leg) reps
0 sec. rest

Exercise 2C.

Rope Jumping You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
50 jumps reps
60 sec. rest

Exercise 3A.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
3 sets
20 (each leg) reps
0 sec. rest

Exercise 3B.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
20 reps
0 sec. rest

Exercise 3C.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
15 reps
60 sec. rest

Day II Chest, legs, and biceps

Exercise 1A.

Deadlift to Toe Shrug You'll need: Barbell How to
Deadlift to Toe Shrug thumbnail
4 sets
8 reps
0 sec. rest

Exercise 1B.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
50 jumps reps
0 sec. rest

Exercise 1C.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
2 sets
8 reps
0 sec. rest

Exercise 1D.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
8 reps
60 sec. rest

Exercise 2A.

Split Jerk You'll need: Barbell How to
Split Jerk thumbnail
3 sets
10 reps
0 sec. rest

Exercise 2B.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
50 jumps reps
0 sec. rest

Exercise 2C.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3A.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
3 sets
15 reps
0 sec. rest

Exercise 3B.

Deadbug You'll need: No Equipment How to
Fit man doing dead bug exercise thumbnail
3 sets
20 reps
0 sec. rest

Exercise 3C.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
3 sets
15 reps
60 sec. rest

Day III Shoulders, core, and legs

Exercise 1A.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
12 reps
0 sec. rest

Exercise 1B.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
50 reps
0 sec. rest

Exercise 1C.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
3 sets
12 reps
60 sec. rest

Exercise 2A.

One-Arm Snatch You'll need: Kettlebells How to
One-Arm Kettlebell Snatch  thumbnail
3 sets
8 (each side) reps
0 sec. rest

Exercise 2B .

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3A.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
2 sets
20 reps
0 sec. rest

Exercise 3B.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
2 sets
25 jumps reps
0 sec. rest

Exercise 3C.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
2 sets
15 reps
0 sec. rest

Exercise 3D.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
2 reps
25 jumps rest

Exercise 3E.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
2 sets
20 reps
0 sec. rest

Exercise 3F.

Rope Jumping You'll need: Jump Rope How to
Jump Rope thumbnail
2 sets
25 jumps reps
0 sec. rest

Exercise 3G.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
2 sets
15 reps
60 sec. rest

Day IV Upper-body muscle burn

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 reps
0 sec. rest

Exercise 1B.

Rope Jumping You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
50 jumps reps
0 sec. rest

Exercise 1C.

Good Morning You'll need: Resistance Band How to
Good Morning thumbnail
4 sets
12 reps
60 sec. rest

Exercise 2A.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2B.

Rope Jumping You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
50 jumps reps
0 sec. rest

Exercise 2C.

Wide-Grip Bentover Row You'll need: Barbell How to
Wide-Grip Bentover Row thumbnail
4 sets
10 reps
60 sec. rest

Exercise 3A.

Reverse Curl You'll need: Barbell How to
Reverse Curl  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 3B.

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
3 sets
20 reps
0 sec. rest

Exercise 3C.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
3 sets
20 reps
60 sec. rest
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