This intense circuit workout is actually a series of demanding circuits founded on a total of 26 different exercises, supersets, plyometrics, and world-renowned fat-burning, muscle-building techniques.
Every circuit you complete builds on the previous circuit, adding up to an insane super-circuit session that will challenge you, push you, and torch every muscle in your body. It will transform you.
This workout is all about conditioning, strength, and general physical preparedness (GPP), so you're going to encounter a lot of exercise variety.
It's not uncommon to go from a plyometric strength exercise into something purely cardiovascular. The setup keeps your body guessing, which leads to quick results.
My clients do this workout four times per week for the first couple weeks of a transformation. They drop weight and shred up almost immediately.
When you do it, you'll see for yourself why they lose so much weight.
Your first circuit is a high-intensity warm-up designed to prep your body for the even higher-intensity weight and resistance training circuits to come. This warm-up sets the tone for the rest of the session. You need to start giving 100 percent right now!
Treadmill intervals
The first exercise is a five-minute treadmill interval circuit. For the first minute, just go at a steady pace—6.5 mph. This is the lowest speed you want to start with. For those of you in great shape, start at 7.5 or even 8 mph.
After the first minute, increase the speed and push the treadmill to max incline. The one-minute intervals begin when you reach the incline. The time between adjustments doesn't count. There's no cheating on this. After 2.5 minutes, decrease the speed to a brisk walk. Lower the incline to zero and keep walking.
This is your initial sweat. Keep it throughout the workout!
Original article and pictures take www.bodybuilding.com site
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