The best workout with weight for weight loss and drying! Circuit training from 4 exercises will help to burn a ton of calories and show muscle relief.
Looking for the best workout with weightlifting for weight loss, drying and drawing relief? She is in front of you. If you want to burn off extra calories and dry out, this round workout with weights will help you get the desired result with just four exercises.
Weight of weight to take for the proposed workout? Suitable weight weighing from 12 to 16 kg. In total you have to complete 10 laps of four exercises with a rest of one and a half minutes between rounds.
You can do both in the gym and at home, because apart from the weights and the timer you do not need anything. Training is working through all the muscle groups due to four basic exercises : deadlift , lunges , downhill traction and a bench standing over your head . Here are the basic rules:
Weight weights: from 12 to 16 pounds.
Number of rounds: 10.
Rest between rounds: 90 seconds.
By the end of the workout, you will perform 400 repetitions – a powerful catalyst for fat burning due to basic movements in all planes. Try to work at a high pace, but do not forget about the quality of repetitions and the technique of the exercises.
1. Explosive deadlift with a jump
Stand straight, feet shoulder-width apart, a weight stands between your legs. Sit down and grab the weight and then do the explosive deadlift, jumping as high as possible at the top of the amplitude. Slowly lower the projectile and reboot before the second repetition. Do 10 repetitions.
2. Alternate backward attacks with turning weights.
In the initial position, take the inverted weight by the horns. Bend back with your left foot to the reverse lunge position. Touch the ground with the knee, return to the starting position and turn the weight counterclockwise. Repeat the movement with your right foot, turning the weight clockwise. This is one repetition, you need to do ten such repetitions.
3. Ballistic tilt
In the initial position of the legs shoulder-width apart, the weight in the right hand. Lean forward. With a sharp movement, lift the right elbow back by performing a pull. Loosen the thrust, and when the handle of the kettlebell is near the belt, grab the projectile with your left hand and do the same explosive thrust on the other side. This is one repetition, make these ten.
4. Press with one hand standing
Stand up straight, hold the weight with your right hand. Bend your knees slightly, start the pressure from the heels and with a powerful explosive movement lift the weight above your head, throwing it on the back surface of your wrist at the top point. Return the projectile to its original position. Do ten repetitions with one hand, then change hands.