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Okay so I have been looking for ways to stay in shape while at home lately because I have been swamped with work. I need an alternative to being in the gym that helps me to lose fat, stay defined get even more ripped while maintaining my strength. Some athletes including boxers stay in shape all year round by using nothing more than bodyweight exercises and circuits to stay in shape. Floyd Mayweather is a prime example of this.
Lean For Life
Circuit Training was my Answer
I had always known of circuit training from my school days. We’d have a circuit in the sports hall and it would get me winded pretty quickly. I also followed a bodyweight program in circuit fashion for a while before getting into the weights. I turned my back on circuit training for a little bit since I stumbled on weight training. Don’t call it a comeback I’ve been here for years Just recently I’ve had a lot of work on so couldn’t work out as much as I wanted to in the gym, as I had to be up early to work and then come straight home and then had other stuff to do and I needed a quick workout. It just dawned on me that circuits had always been around for me to use, even if I had ditched them. It was almost as if they were calling to me in my time of need.
The Circuit Routine I’ve Been Following at Home
I had a barbell and a couple of dumbbells at home so my workout could be more advanced than just bodyweight although these can be just as effective. I found out circuits or “complexes” as they are otherwise referred to, are also great ways to finish or compliment a tough weights session. A complex is basically a group of strength exercises strung together done without rest for a set number of reps. This a video example of the complex I use. I found it on Alli McKee’s blog. I follow this circuit for 3 rounds, 4 on a good day and then finish with ab work and some static stretching. She’s a figure athlete who was in great shape but wanted to get into excellent shape to become a figure athlete and her blog shows her process. Note: Craig Ballantyne also endorses circuit training methods for fatloss on his site, TT Fat loss. He also has loads of great e-books out on how to burn fat using various methods including circuits that use bodyweight resistance only.
This is a great way for anyone who does not own equipment to stay in shape. This complex is very efficient. Using this complex, I must say I got winded pretty quickly. It was killer! But I managed to push out 3 sets and had a fantastic workout. The great thing about working out this way is that it helps burn fat like crazy, even after the workout. In this sense, it is very much like interval training in it’s most traditional form i.e. sprints, with more of a strength base. Complexes can be made to tend to whatever goals, you may have. For instance, in the weeks to come I will switch up to a leg complex mainly focusing on unilateral leg work to help my athletic ability as well as endurance in lower body and overall fat burning. The same can be done for the upper body, for fat loss or just to compliment your weight training session. Give complexes and circuits a try, and I will guarantee that if done properly, you will reap the benefits with a lean and toned body as well as improved cardiovascular system.
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