Lorn’s Intense Interval Circuits

Well defined abs... not mine I'd like to add!

My friend Gill has tasked me with coming up with an ‘abs’ circuit so that she can ‘lose her belly’ (not that she has one. but anyway…) 

I imagine she is expecting a circuit filled with crunches and sit ups and leg raises… but that’s not what I’m all about. 

I know that to lose fat from your tummy, you need to work not just your tummy, but you need to burn calories to lose fat from all over your body.  Unfortunately you can’t work just one part of your body (ie bingo wings or a fat tummy) to tone it up – you need to work many parts and burn calories to lose fat (melt the fat away through hard work).  You also have to have a good diet, perhaps 40% carbs, 40% protien, 20% fat.

I’ve read that doing 250,000 crunches will burn 1lb of fat (but you’ll probably die of bordom and not work much else).  And the best way to shed fat and ‘work your abs’ is to work your whole core and your whole body and use compound exercises to burn calories and fat (and to do cardio to burn calories).

High Intensity Interval Training will help burn fat and if you include full body and core exercises which will work your abs, you’ll benefit more than just ‘doing crunches’.

I’ve also read that it’s a good idea to do most of your ab work standing up as when you lie down you aren’t using as many muscles to do the work.  Sure do some abs exercises on the floor, but do the majority standing up if possible, and engage your core.

LORN’S INTENSE INTERVAL CIRCUITS

Here is a 40-45 minute workout including a warm up set where you do the circuit 3 times, increasing speed each time you do it so that by the 3rd set you are working really hard.

Then there’s a main set of 3 sets of 4 circuits.  You do each set 3 times, one after the other, building speed on each set.

Then there’s a final push at the end 5 repeats of 2 exercises.

I’ll be using my Tabata HIIT app to do the timings.

WARM UP – 30 secs each, 6 secs rest; 3 repeats of each set.

(HIIT app set to 30 work: 6 rest, 8 repeats – 3 profiles set up.The 8 repeats will allow for 3 repeats of the x7 circuit with the 8th 30:6 as a rest before the next round.)

JOG
POWER JACKS
LOG JUMPS
123
BUTT KICKS
HIGH KNEES
VERTICAL JUMPS

MAIN SET – 30 secs each, 6 secs rest; 3 repeats of each

(HIIT app set to 30 work: 6 rest, 15 repeats – 3 profiles set up.
The 15 repeats will allow for 3 repeats of the x4 circuit with the 5th 30:6 as a rest before the next round.)

CIRCUIT 1
POWER JUMPS
BELT KICKS
HIT THE FLOOR
SKI DRILLS

CIRCUIT 2
HURDLE JUMPS
GLOBE JUMPS
MOVING PUSH UPS
MOUNTAIN CLIMBERS

CIRCUIT 3
LEVEL 1 DRILLS (4 PUSH UPS, 4 MOUNTAIN CLIMBERS, JUMP UP)
ALTERNATING KNEE LIFTS (ABS)
SPRINTS WITH LUNGES
TRICEP V PUSH UPS

SECOND SET – repeated 5 times

8 HOP SQUATS
8 PUSH UPS

If one of the main circuits above needs replacing, or you have equipment (gym ball, dumbbelss) you can do the following circuit instead of circuit 3:

OTHER CIRCUIT (equipment needed)
GYM BALL JACK KNIFE (gym ball)
DIAGONAL LIFT (dumbbell)
PLANK WALK UP (mat)
PUNCH UPS (dumbells)

ANOTHER CIRCUIT
SUICIDE DRILLS (123, touch floor)
LEVEL 1 DRILLS
ALTERNATING KNEE LIFTS
TRICEP V PUSHUPS

That’s it… by the end of that you should be sweating a lot and have worked very hard.  I’m doing it this week with Gill, so I’ll let you know how I get on.

 do your tabatas High Intensity meets High Tech

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3 Responses to Lorn’s Intense Interval Circuits

  1. Pingback: Wk29 – Lorn’s Intense Interval Circuits with Gill | Lorn Pearson's Training…

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