5 minute home ab circuit

27 Friday Mar 2015

Posted by oliver bailey fitness in Uncategorized

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6pack, abdominal, abs, bodybuilding, circuits, core training, Fitness, homeworkout, hypertrophy, muscle, obliques, ripped, training, workout

This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

Fat burning circuit

14 Saturday Mar 2015

Posted by oliver bailey fitness in Bodybuiding, Fitness

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abs, circuits, fat burning, Fitness, gains, hypertrothy, muscle, ripped, strength, weightloss, workout, workoutformen, workoutoftheday, workouts

This circuit should be done FOR TIME. Please try and have little no rest between exercises to keep the intensity up. Make sure prior to this circuit and stretch off all major muscle groups.

2k treadmill run
20 pull ups
20 burpees
20 push up
20 Jump squats
20 shoulder press with bar
20 jumping lunge
20 Dips
20 Mountain climber
20 hanging leg raise

Abdominal blocks

05 Thursday Mar 2015

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6pack, abdominal, abworkout, bodybuilding, Bodyweighttraining, burn calories, calisthenics, circuits, circuittraining, ripped

Instead of the usual high repetition based ab workouts like sit up and crunches, this workout is going to incorporate weighted exercises which helps to really build the thickness of your rectus abdominis. This is a circuit based workout so make sure you take little to no rest in-between exercises and take no longer than 45second-1min breaks.

3 sets

Hanging leg raise – 10-15 repetitions

Rope crunches – 10-15 repetitions

Med ball twists – of 15 reps (either side)

Cable wood chopper – 10-15 reps (each side)

HIT Full body circuit #intense

13 Friday Feb 2015

Posted by oliver bailey fitness in Fitness

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bodybuilding, bodyweight, Bodyweighttraining, circuits, circuittraining, exercise, fatloss, Fitness, highintensitycardio, hiit, hit, intenseworkout, lean, muscle, ripped, rippedmuscle, tone, weightloss, workout, workoutoftheday

Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.

* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.

1. Barbell squat – 45 seconds

2. Push ups – 45 seconds

3. Pull ups – 45 seconds

4. Bent over dumbbell row – 45 seconds

5. Mountain climbers – 45 seconds

6. Bench step ups – 45 seconds

7. Dumbbell shoulder press – 45 seconds

8. Burpees – 45 seconds

9. Jumping lunge – 45 seconds

10. Plank – 45 seconds

Ab blast circuit

22 Thursday Jan 2015

Posted by oliver bailey fitness in 6pack, Abworkout

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6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout

This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).

Hanging leg raises – 30 seconds

Cable pull down crunch – 30 seconds

Sit ups – 30 seconds

Double crunch – 30 seconds

Oblique teapots – 30 seconds

Boxing circuit

13 Saturday Sep 2014

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boxing, boxingcircuit, cardio, circuits, Fitness, funcardio, ripped, workoutformen, workoutforwomen

Boxing circuit
Spending workout after workout on a treadmill or cross trainer trying to burn as many calories as physically possible gets pretty boring after a while and this is one of the reasons most people stop exercising, they don’t find it fun and it becomes more of a chore. It doesn’t have to be this way! There are so many exercise classes on the market these days that are fun. Personally i love getting my cardio done in the form of boxing or any type or martial arts. When i say boxing i don’t mean you have to get in a ring and get punched around for 12 rounds, I’m talking about doing rounds on a heavy bag and then mixing it up with some circuits that will incorporate body weight exercises which is great for improving your fitness and gets you ripped up at the same time. Here is a workout that will push you to your max and get your heart rate up. You don’t need to be a professional boxer to do this, just give it a go and see how you get on

Round 1: 5 minutes on the bag X 3

Punching normal speed for 2 minute then speed punching for 1 minute
As soon as your done:
20 burpees
20 press ups

1 min rest

Round 2: Bag work X3

Heavy punches for 2 minute then speed punches for 1 minute seconds
As soon as your done:
20 mountain climbers
1 minute plank

1 min rest

Round 3: Combination punching X3

1 punch – 1 push up
2 punch – 2 push up
3 punch – 3 push up
4 punch – 4 push up
5 punch – 5 push up
Then go backwards until 1 punch – 1 push up

1 min rest

OLIVERBAILEYFITNESS

Tag Archives: circuits

5 minute home ab circuit

Fat burning circuit

Abdominal blocks

HIT Full body circuit #intense

Ab blast circuit

Boxing circuit