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.
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FOR EXAMPLE: RESISTANCE BAND SIDE RAISES (20 RM)
*****AS SHOWN ON THE VIDEO DEMO
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SET 1:
15 RESISTANCE BAND SIDE RAISES
NO REST
15 WEIGHTED CRUNCHES
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*****60 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..
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SETS: AS SHOWN ABOVE
REPS: AS SHOWN ABOVE
REST: AS SHOWN ABOVE
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HIIT CARDIO:
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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
THE CIRCUIT:
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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:
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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
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LET'S GO 2018!!!!!
