Had some emails in so i’m going to do a great gym circuit that works, and is very much using the same principles of the home workout, which really works too of course!
Select 6-8 exercises again, trying to work each body part in each circuit, and try to do a total of 3 circuits if your fitness allows. Take sips of water in between each circuit, and use good form in each exercise, no cheating or using too much weight for the sake of it!!
Use 8-10 reps for each exercise, and i like 12-15 reps on the leg exercises, you will get out of breath so scale down the weight you normally use, over the weeks that weight will go back up slowly as your fitness improves.
Bench press (chest)
One arm dumbbell rowing (back)
Upright rows (shoulders)
Leg press (legs)
Arm dips (using bench) (triceps)
Dumbbell curls (arms)
Sit ups (do as many as possible)
So basically, you will be using the same principles as the home circuit (see my previous posts), and if you really put a good effort in, you will get an excellent sweat and really get out of breath. Plus you will be breaking down muscle tissue, as you should now by now will raise your metabolism significantly (burn more calories 24 hours a day!).
Other examples would be
Plank-Aim for 1 minute eventually (the gold standard)
Alternate squat thrusts-your best effort on each one, it’s a great exercise!
Your combination of circuits is only limited by your imagination. The bottom line is i repeat, DO EACH EXERCISE IN PROPER FORM, not simply so quick as just to finish it, or you won’t get the results you want!
I would do these circuits in the gym on a monday, wednesday and a friday (use the 48 hours in between each circuit to your advantage). These are over quickly but bring some big results to your body’s firmness and stamina levels. All good stuff!