A Great Body Weight Circuit

Please find a great body weight circuit below I used to do whilst I was on tour and had no equipment, great for those looking to lose weight in Swansea on a budget because it can be done anywhere.

Don't forget to warm up before each circuit, you could do this by skipping or going for a light jog to get the muscles warmed up.

CIRCUIT ONE

This is a small Circuit for beginners and people who haven't exercised for a while.

Do this Circuit 3 times through, rest for 1 minute after each time through.

Press Ups                  10 reps                8 reps                 6 reps

Sit Ups                       15 reps               10 reps                 8 reps

Squats                        15 reps               10 reps                 8 reps

Wide Arm Press         10 reps               8 reps                  6 reps

Crunches                     15 reps              10 reps                 8 reps

Lunges                         15 reps             10 reps                  8 reps

Tri Dips                       10 reps              8 reps                   6 reps

V - Sits                        15 reps               10 reps                8 reps

Like I said this is just a beginners workout, you can do this in a field or in your garden, for the Tri dips you need a small wall or chair. 
Good Luck and let me know how you get on.


CIRCUIT TWO


This is a slightly harder Circuit for those who aren't at a bad level of fitness. Again do it 3 times through rest 1 min between each complete circuit.


Press Ups                20 reps                    15 reps                    10 reps


Sit Ups                     25 reps                    20 reps                  15 reps


Squats                      25 reps                    20 reps                  15 reps


Close Arm Press        15 reps                  10 reps                   8 reps


Sit Up Twists             25 reps                   20 reps                   15 reps


Lunges                       20 reps                  15 reps                     10 reps


Tri Dips                      25 reps                  20 reps                     15 reps


Crunches                     30 reps                20 reps                       15 reps


Step ups                      30 reps                 25 reps                        20 reps


There is only 9 exercise and on paper it doesn't look to bad but do it all the way through
 without stopping, the second time round you should start feeling it.


After the Circuit Rest For a minute, then do this Sit Up Circuit.


Sit ups                                                                       Do 10 reps of each all the way
Sit Up Twist                                                               through without stopping.
Crunches
V-Sits
1/2 Sits
Alt Ankle taps
Inners
Cycling Twist

 

Choosing A Fat Loss Workout Routine

How to Choose the Best Fat Loss Workout Routine

Being in shape is immensely important to be at par with the fast moving world. Not only your qualification, your appearance also means a lot when you need to prove yourself, and get the best. Being overweight can greatly affect your confidence level, thus it is essential to quickly opt in for a fat loss workout routine, before it gets too late. It is very easy to choose the best fat loss workout routine; all you need to do is go in for the exercise that helps you reach your targeted heart range. You have to workout really hard so that your pulse rate gets increased, as this will aid in burning more of fat.

The exercises that helps reach the targeted heart range are the ones the increases your metabolism and thus burns fat. The fat loss workout routine will not only help you look good by promoting weight loss, but more than that, it will prevent you from falling prey to various health concerns. You surely know that overweight people are more liable to suffer from heart attacks. A seven-day fat loss workout routine can really work wonders for you. To begin with, on Monday you can do strength as well as cardio workout. Start with a bodyweight warm up, which can be followed by split squats and dumbbell chest process.

Next do superset stability ball leg curls along with dumbbell rows. Complete the workout with interval cardio. Tuesday's fat loss workout routine can include some enjoyable exercises, like running errands, traditional cardio or even your favorite sport. On Wednesday do some strength and interval cardio workout. In between the workout you can eat some high-protein snacks, so that your muscles get enough nutrients to rebuild and repair. On Thursday your fat loss workout routine should include 30 minutes activity.

At the same time, make sure that you are eating enough of green vegetables, if possible more than usual, in particular leafy green vegetables. On Friday do some bodyweight exercises, which can include Bulgarian split squats, pushups and some bicep and triceps exercises. On Saturday you could do a 30 minute activity and then invite your friends over, discuss your fat loss workout routine, and perhaps discuss the results that you are witnessing, which shall prevent you from eating food that would only help gain weight. On Sunday go in for a 30 minute activity and prepare your routine and shop for some healthy stuff to gorge in the following week.

A Military Fitness Workout

Workout routines were great in the forces and great for military fitness. Here is a workout we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.


So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.

Close Arm Press                      10 reps
Sit Up Twists                          20 reps
Squats                                    30 reps

Wide Arm Press                      15 reps
Sit Ups                                   20 reps
Lunges                                   30 reps (15reps on each leg)

Tri Dips ( on a wall / bench )    20 reps
Crunchies                               20 reps
Step Ups ( on a wall /bench )   30 reps

Press Ups                              15 reps
Leg Raises                             20 reps
Squat jumps                           30 reps

Do this gym free circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.

After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,

Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors

Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.

Finished the circuits so time to stretch off and warm down.

This gym free circuit may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.