Workout Routines

Strategic Circuit Training for Maximum Calorie Burn

Maximize your calorie-burning power with this take on Peripheral Heart Action Training.

Strategic Circuit Training for Maximum Calorie Burn

Sample Workout:

Circuit A:

A1. Barbell Bench Press: 16, 14, 12, 10, 8
A2. Rear Foot Elevated Split Squat: 16/leg, 14/leg, 12/leg, 10/leg, 8/leg
A3. Single Arm Bent Over Dumbbell Row: 16/side, 14/side, 12/side, 10/side, 8/side
A4. Kettlebell Swing: 16, 14, 12, 10, 8

Circuit B:

B1. Barbell Cheat Curl: 8, 8, 6, 6
B2. Barbell Romanian Deadlift: 8, 8, 6, 6
B3. Elbow Plank on Exercise Ball with Alternating Knees In/Out: 60-sec, 60-sec, 60-sec, 60-sec
B4. Angled Barbell Low to High Chop: 60-sec, 60-sec, 60-sec, 60-sec
B5. Suit Case and Front Racked Carry: 60-sec, 60-sec, 60-sec, 60-sec (switch sides every set)

Use the template above to create 2 more workouts. Avoid choosing the same exercises and stick to the same repetition scheme. It’s designed to keep you pushing from one set to the next. Plus it helps counting down as you get through the circuit. Balance this with clean eating and perform for at least 2 months before changing up programs. Cut down the intensity and volume in weeks 4 and 8 to allow your body to recovery and rebuild for the next phase.