Barbell Circuit

I get alot of questions asking what the best fatloss workouts are.

Good question this...what IS the best fat loss workout?

Having researched over a thousand different workouts during my 13 years as a fat loss coach and tried and tested every single one on both myself and my clients, I can safely say now that the best fat loss workouts are the ones that create the most metabolic disturbance.

This is how many calories you burn both during and after exercise known as EPOC (Exercise post-oxygen consumption).

This won't happen if you do long, slow, boring, steady state cardio like jogging or swimming.

You'll only create metabolic disturbance (EPOC) by performing weights and interval training.

Don't get me wrong, I'm not knocking the long slow cardio workout, it's just that it's not the best for burning body fat that's all.

Interval training is research-proven to be far more effective for burning calories.

It can be done on a treadmill, on a bike, with weights or just your bodyweight.

Below is a great barbell circuit I've devised for you that can be done instead of your intervals. It still works in the same way as if you were doing your intervals on a treadmill or bike and you'll also create metabolic disturbance aswell.



www.youtube.com/samwinkworth

Have a play around with the weight,although you may want to select a weight that you can comfortably shoulder press because when you come to this exercise, you don't want to be changing the weight around.

Here's what it looks like on paper:

8 x Regular Deadlifts
8 x Romanian Deadlifts
8 x Upright Rows
8 x Front Squats
8 x Shoulder Press
8 x Lunges

Rest for 1/2 minutes then repeat that 3 times. Killer !!!

Train hard and be strong,

Sam


> Let me know how you go in the comments section below <

Your Weekend Workout (Plus What's Sam Doing Half Naked In The Park?)

Every Friday from now on I'll be posting a new workout to my blog that you can do over the weekend. It won't matter if you're a beginner, intermediate or advanced exerciser I'll be posting 3 workouts for different fitness levels.

All you have to do is decide which level you want to work at, write it up and then do it!

Easy huh? And all completely free so relax! = >

This weeks workout is my "Outdoor Bodyweight Fat Loss Circuit"..

Beginners



Here's what it looks like on paper:

5 Minute warm up, then
Prisoner Squats x 12 reps
Kneeling Push Ups x 12 reps
Step Ups x 12 on each leg
Bridging x 12 reps
Mountain Climbers x 12

Rest for 2 minutes then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Intermediates

5 minute warm up, then
Prisoner Squats x 20 reps
Full Push Ups x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Dynamic Lunges x 10 on each leg
100 metre sprint (optional)

Rest for 90 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Advanced Exercisers

5 minute warm up, then
Jump Squats x 20 reps
Full Push Ups with Rotation x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Walking Lunges x 10 on each leg
200 metre sprint(optional)

Rest for 60 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Enjoy! = >


If you have any preference as to what workouts you'd like to see then let me know in the comments section below.

Bootcamp Budget Training

>>> Full Video Demo Below <<<

You really DON'T need to be a member of a gym to see results.

I feel very strongly about that.

Unfortunately, the big health club chains and their shiny equipment have led many of us into believing that we need the latest and greatest hi-tech equipment to succeed.

Gym machines DO NOT play a part in your overall success.

What's important and what REALLY matters is the INTENSITY of your workouts and how it's applied to a logically planned program.

I've been teaching Bootcamp style classes for well over 10 years now and as many of you will know I'm a big fan of bodyweight exercises.

They're both convenient and effective. In addition to bodyweight exercises, I also like to use Speed Ladders and Kettlebells. Simple pieces of kit that are inexpensive and don't require alot of space.

The video below includes all modalities.

Here are the exercises for my Bootcamp Budget Workout.

Bodyweight Exercises



The video starts with a series of bodyweight strength exercises including Chin Ups, Dips,Push Ups & Plank.

There's also a series of Power Jumps that really get the heart rate up!

All these exercises are great for overall strength. Strength training is real important when it comes to fatloss. The more muscle tissue you have, your bodies ability to burn fat speeds up.

The movements shown are not intented for beginners. A strong core and foundation are required before you attempt any of these. You can visit my you tube channel for the beginner versions of each exercise.

Speed Ladder Drills

Next, I switch gears to conditioning and demonstrate how to use the Speed Ladder. The speed ladder's main purpose is to improve foot speed, agility and acceleration in many team sports although is a great tool for burning body fat aswell.

It's also alot of fun too. The speed ladder is a permanent tool in my Bootcamp classes.

Kettle Bell Swings

Moving along to Kettlebell Training. Kettlebells are a great tool for burning bodyfat aswell. In the video you'll see me perform a regular Kettlebell Swing which will work you from head to toe. It can be performed just as well with a dumbbell. Using a kettlebell is slightly more comfortable thats all.

Alot of workouts that you'll see on this blog will include the kettlebell.

Burpee Conditioning

To conclude the video, I finish with a Burpee Drill. Burpees are great all-round conditioners. If you come train with me, they'll be a good chance that you'll spend some time performing some sets of burpees.

Here, burpees are performed along with a lateral shuttle run followed by sprinting on the spot. Or if you're a beginner you can just perform burpees on their own . Whichever option you choose, you can expect to come out of your comfort zone!

Enjoy the video demonstration and remember it's not about the fancy equipment you're using, or the shiny chrome you'll see in most health clubs,

you can do ALOT with a little!

Avoid the health club and use your body the way it was intended!



Sam Winkworth
CPT, SPN

PS - if you're looking for more Bodyweight Workouts like this then you'll love this free report that my buddy Craig Ballantyne emailed me only the other day.

Craig's 4-week Bodyweight program is a fully-illustrated e-book with workouts designed for beginners, intermediates and advanced fitness levels using ONLY your bodyweight and it's completely FREE!

Just click here and download it with my compliments


PPS - Here's the best place to get hold of your speed ladder and kettlebells if you're interested = >



Any questions then let me know in the comments section below

15-Minute Circuit for Weight Loss

Circuit training has been research proven to be far more effective for weight loss than long slow boring cardio.

Just like resistance training and intervals, circuits creates what I (and many other top trainers)call "The Afterburn Effect".

This is a process whereby your metabolism will stay revved up long after you’ve finished your workout, meaning you’ll be burning body fat all day long – even without cardio!

That means you can literally burn fat around the clock, even while you sleep.

Circuits are by far a better way of burning bodyfat yet it amazes me that when I workout in health clubs that people are STILL using the 60 minute cardio program as part of their weight loss plan.

The "Afterburn Effect" is simply non-existent when it comes to the 60 minute cardio workout.

Forget about spending that much time in the gym, it's a waste of your time.

With circuits you can get more work done in a shorter time too. The key is knowing what exercises are best and because I've spent thousands of hours in the gym and with others I have a pretty good idea of what works and what doesn't.

And the great thing about circuits is that you don't need fancy, shiny gym equipment to get a great fatloss workout.

The video below shows you a great fatloss circuit than can be done in 15 minutes just from using a set of dumbbells and a stability ball.



You can do this circuit workout every day if you only do it once or twice. If you do it 4-5 times then take a day off in between workouts.

Sam Winkworth
CPT, SPN