June 2014 Workout of the Month

3 Day A Week Fat Loss/Muscle Building Circuit 

This month, I am going to give you a simple, yet effective strength training circuit that is sure to strip body fat and have your muscles feeling good for the summer months. You will perform this full-body circuit just 3-days per week. Doing this circuit more than that could hinder your results from not recovering. On your off days, work on some mobility, soft tissue work and maybe some conditioning work.

The Guidelines 

As the weeks progresses, so will the volume of the workout. The number of sets and reps will go up each week to keep you challenged and your body guessing to make adaptations.

Week 1: Perform 3 rounds of 6 reps for each exercise as fast as possible, unless noted otherwise.

Week 2: Perform 4 rounds of 7 reps for each exercise as fast as possible, unless noted otherwise.

Week 3: Perform 5 rounds of 8 reps for each exercise as fast as possible, unless noted otherwise.

Week 4: Perform 6 rounds of 9 reps for each exercise as fast as possible, unless noted otherwise.

The Exercises 

  • Stager Stance 1-Arm DB or KB Row
  • Dumbell Squat Curl and Press
  • Chin-ups
  • Alternating Reverse Lunges
  • Plank Row w/Push-up
  • Kettlebell Swings – 15 reps. Note: add 5 reps to the kettle bell swing each week.

The Video 

Below is a video of me performing 1 round of 6 reps of each exercise. You will notice the minimal space, time and equipment that this workout requires, making it optimal for those with a tough schedule.

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