• Facebook Classic

WITH MELIH F. COLOGLU

NOVEMBER 2017

 

3/4 TIMES PER WEEK - FULL BODY CIRCUIT

...BY MELIH F. COLOGLU

THIS MONTHS FULL BODY CIRCUIT TRAINING SYSTEM CONSISTS OF A SET OF 15 REPS USING YOUR (20 RM) FOR RESISTANCE FOLLOWED BY 15 WEIGHTED CRUNCHES. THE FIRST EXERCISE WILL CHANGE WHEREAS THE SECOND EXERCISE ALWAYS WILL BE WEIGHTED CRUNCHES. 

 

FOR EXAMPLE:  RESISTANCE BAND SIDE RAISES (20 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

SET 1:

15 RESISTANCE BAND SIDE RAISES

NO REST

15 WEIGHTED CRUNCHES
 

*****60 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..

​​​​

SETS: AS SHOWN ABOVE

REPS: AS SHOWN ABOVE

REST: AS SHOWN ABOVE

______________________________

HIIT CARDIO:

20 SIDE STEP SHUFFLES , 20 WEIGHTED OBLIQUE TWISTS - 20 SECONDS REST, OR CARDIO MACHINE OF CHOICE - ON DAYS 1,3&5! - CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!

2-3 MINUTES WARM UP AND STRETCHING

 

10 * (20 SIDE STEP SHUFFLES, 20 SEATED OBLIQUE TWISTS, 20 SECONDS REST) = TOTAL DURATION IS APPROX. 10 MINUTES..

 

2-3 MINUTES COOL OFF AND STRETCH
 

NOTE: 10 * (STANDS FOR REPEAT 10 TIMES) = 10 MINUTES

NOVEMBER (GYM) EXERCISES - IN THIS ORDER 

DB FLAT BENCH FLY
STRAIGHT ARM PULLDOWNS
EZ CURL BAR STANDING CURLS
ROPE TRICEPS PRESSDOWNS
DUMBBELL SIDE RAISES
BARBELL SQUATS
STIFF LEGGED DEADLIFTS
STANDING CALF RAISE MACHINE
DUMBBELL SHRUGS
SWISS BALL CRUNCHES
FLOOR SIDE PLANKS

THE CIRCUIT:

DUMBBELL INCLINE BENCH PRESS

WIDE GRIP LAT PULL DOWNS

STANDING CABLE CURLS

ROPE TRICEPS OVERHEAD EXTENSIONS

RESISTANCE BAND SIDE RAISES (PALMS UP, AS SHOWN ON THE VIDEO DEMO)

LEG EXTENSIONS

LYING LEG CURLS

STANDING CALF RAISE MACHINE

DUMBBELL SHRUGS

FLOOR HIP RAISES (FEMALES ONLY)

CRUNCH MACHINE

DUMBBELL SIDE BENDS 

NOVEMBER (IN-HOME) EXERCISES - IN THIS ORDER

REQUIRED EQUIPMENT: RB=RESISTANCE BANDS & DUMBBELLS

 


THE CIRCUIT:

 

PUSH UPS

RB STANDING BACKROWS

RB HAMMER CURLS

DUMBBELL KICKBACKS

RESISTANCE BAND SIDE RAISES (PALMS UP, AS SHOWN ON THE VIDEO DEMO)

DUMBBELL WALKING LUNGES

DUMBBELL STIFF LEGGED DEADLIFTS

STANDING CALF RAISES

DUMBBELL SHRUGS

FLOOR JACKKNIVES

DUMBBELL SIDE BENDS

 


 

 

LET'S GO 2018!!!!!

RB STANDING CHEST PRESS
RB STRAIGHT ARM PULLDOWNS
RB HAMMER CURLS
RB TRICEPS OVERHEAD EXTENSIONS
RB SIDE RAISES
DB STIFF LEGGED DEADLIFTS
DB STANDING CALF RAISES
DUMBBELL SHRUGS
FLOOR JACKKNIVES
FLOOR SIDE PLANKS

DISCLAIMER

© 2013 by COVERMODELPHYSIQUE.COM. All rights reserved.

                         

WEBSITE DESIGN BY AMC