Rob Riches' 1000 Calorie Burn Circuit - Must Try!

Posted by on

Thanksgiving has come and gone, but the few extra pounds you packed on in the process haven’t. With dish after dish of mouthwatering food in front of you, turning down holiday goodies can be challenging even for the most disciplined person.

Whether you overdid the turkey or just looking for a way to kick start some serious weight loss in the run up to 2017. We've teamed up with Rob Riches  to design a workout that will melt away those extra pounds. Perfect for beginners through to advanced lifters, this routine is intended to work every major muscle group, increase calorie burn from fat stores, and ramp up your metabolism, helping you to continue burning calories long after you’ve finished your last set. 

 

Overview:

Perform the following groups of exercises as a circuit for a total of 2-3 times (beginner to advanced). Each circuit increasing in resistance, or if kept the same weight, 2 extra reps added) – The first circuit should be performed as a warm up circuit, so as to become familiar with the exercises, and also get a more accurate idea of the weight you’ll be able to push to still complete the full circuit.

After completing each group of circuits, allow for no more than 90 seconds of recovery.

Start with a 5-minute warm up on your choice of cardio machine, followed by several minutes of light stretching and joint mobilization.

CIRCUIT 1: LOWER BODY POWER

Barbell Squats

Reps: 10

Walking Lunges

Walking Lunges

Reps: 20

Sumo Deadlifts

Sumo Deadlifts

Reps: 20

CIRCUIT 2: UPPER-BODY POWER

Barbell Bent-Over-Rows

Barbell Bent-Over Rows

Reps: 10

Incline Dumbbell Press

Incline Dumbbell Press

Reps: 20

Chin-ups

Chin-Ups

Reps: 10

CIRCUIT 3: UPPER-BODY POWER

Barbell Upright Row-to-Press

Barbell Upright Row-to- Press

Reps: 10

Seated Dumbbell Curls

Seated Dumbbell Curls

Reps: 12

Triceps Push Downs

Triceps Push Down

Reps: 12

CIRCUIT 4: ABS (BONUS)

Lying Leg Raises

Lying Leg Raises

Reps: 20

Seated Bar Twists

Seated Bar Twists

Reps: 20

High Cable Rope Pull-Downs

High Cable Rope Pull-downs

Reps: 20

← Older Post Newer Post →



Leave a comment

Exercises

RSS