MY Fat Attack Circuits are short, sharp and effective and, due to the fact you need little or no equipment, the circuits can be done pretty much anywhere.
Many of my clients use these workouts while away on business, on holiday or at work.
There is no excuse for lack of time or lack of equipment!
Always make sure you warm up before each workout and cool down and stretch afterwards.
Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.
Here is this week’s circuit, check out the video above my demonstrations:
David Fairlamb’s Fat Attack Circuit
Duration of the session: 20-25 minutes
Time per station: 20-25 seconds
Rest time between stations: 15 seconds
Rest time between circuits: 90 seconds
What do you need: A bench or chair and some dumbbells or resistance bands.
Warm up and cool down 4–5 minutes walk or jog exaggerating the arm movements to warm the body up.
Be sensible on your first circuit until you feel fully warm.
Cool down with an easy walk or jog on the spot followed by some stretching, see my warm-up video. Session time starts after your warm-up.
Quick Knees – Quick arms and legs, if you have a mini trampoline use it.
One-legged jumps – Jump as high as you can and land as softly as you can.
If you are unable to jump, one-legged squat or normal squats are fine. Reverse Curls – Avoid rolling with this exercise make sure you control the movement properly.
Lower Back – The lift doesn’t have to be big, but keep the moving arm and leg off the ground throughout.
Jog Jump – After the jump try to land in a squat position with your knees slightly wider than shoulder width
Biceps – Use resistance bands, dumbbells or no weights.
Keep the elbows to the front of your body.
Advanced dips – This time put your feet on a chair or bench this will intensify the exercise.
Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk, or call 0771 3640899.
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David's weight loss tip
Add chilli powder to food. It has been shown to increase heat production and oxygen consumption for a period of time after eating, therefore will burn more calories