Build Muscle and Boost Your Metabolism With This Weighted Workout
This circuit workout will help you build more metabolism-boosting muscle and achieve results in a much shorter time.
First things first you need to warm up good like any other workout. For this type of exercising we suggest three minutes of light cardio, then perform each three-exercise circuit twice. Use five- to 10-pound weights. Cool down with three minutes of stretching.
Circuit One: Goblet Squat
First, you need to stand with your feet apart the same distance as your shoulders. And then while you holding a dumbbell to your chest you also need to hold the dumbbell by on end between your hands, with the other end extending downwards towards the torso and you are in the starting position.
Next, you need to squat down slowly and then keeping your slightly arched back and pushing your hips back, you need to continue down until your thighs are parallel to the floor.
You need to hold this for 2 seconds and return to the original position and then repeat it. Do 15 reps.
Circuit One: Deadlift With Back Row
To start whit this exercise you need to take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced and then, bend at the hips while you keep your back completely flat.
Then when the upper body is parallel with the floor, you can bring the upper arms to the sides and then just start with pushing the dumbbells back and behind you.
Maintain the position of your torso as you lower the weights back to your shins.
Squeeze your glutes to return to standing, keeping your back straight. Do 15 reps.
Circuit One: Bridge With Chest Press
Start on your back with your knees bent and your feet hip distance apart. Holding weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 20 reps.
Lower your pelvis down the mat to compete for the set.
Circuit Two: High-to-Low Woodchop
First, start by holding the weight in both hands up by your left shoulder and next, twist to make a chopping motion down towards your right hip.
Then allow your feet and knees to pivot with the twist and raise the weight back up to your left shoulder and repeat for 20 reps. And then work your right side.Do 12 reps on each side.
Circuit Two: Reverse Fly
First of all stand in a relaxing position and your body posture should be perfect and after that hold small weights in your hands and face your hands forward.
Now keeping your back straight bend your knees and lean in the forward direction.
After bending now move your hands towards the ceiling and your shoulder should be together and hands should be in the same position on both the sides.
Then slowly bring back your hands on the starting position and repeat the same process several times. Do 15 reps for a set.
Circuit Two: Split Squat With Overhead Press
Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.
Circuit Three: Side Lunge
For this exercise first, you should start 2 feet away from a chair or bench. And then you need with all the weight in the right foot to reach the other foot behind you and then place it on the chair.
Next, with the weight still on the front foot, you need to lower into a lunge position and then press through the front heel to straighten the leg to standing, and switch legs.
Circuit Three: Lawn Mower
Hold one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
Then, bend your knees and squat as you return to the starting position to complete a rep. Repeat on the other side, and continue alternating sides for 20 reps.
Circuit Three: Overhead Reach With Leg Lower
As you lie on the back take the thumbnail and lift it toward the ceiling. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
Repeat on the other side, and continue alternating for 20 reps total.
Source: Female Fit Body