Circular workout for men at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-12-13

Target of the workouts: weight loss

Objectives of the workouts:

1. Reducing body fat
2. Increasing muscular endurance
3. Strengthening the cardiovascular system

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

Like all programs based on the circuit method, this program is aimed at burning fat. Moreover, this complex is designed for those who only have dumbbells at home. Ideally, they should be adjustable dumbbells. If you also have a barbell or a bench, you can diversify these workouts with additional exercises. For this, you can use the "analogs" button.

The circuit method means that you perform one set of each of the eight exercises without rest. Starting with the first and finishing with the eighth. This is called a "circuit." Then, take a rest for 4-5 minutes and repeat everything again, meaning you move on to the next circuit.

This complex of exercises is suitable for you if:

• You want to lose weight.
• You have at least a few months of training experience.
• You have dumbbells at home.

It is advisable to choose the weight of the dumbbells so that you change them as infrequently as possible. If you twist/untwist the dumbbells after each exercise, this circuit method will lose its effectiveness. And where you do need to change dumbbells, it's best to do it fairly quickly.

Additionally, it's advisable to warm up for about 5 minutes before each workout. This can include jumping rope, running, or just general stretching (depending on what your home conditions allow).

Start with 4 circuits, gradually increasing the number to 6. Each workout should take approximately 1.00 – 1.20 hours. After each circuit, a rest of about 5 minutes is necessary. Or until your pulse drops to 120 beats per minute.

Next to each exercise, the approximate number of repetitions is indicated. The number of sets, as you can understand, equals the number of circuits. Men are generally less enduring than women, so each circuit contains 8 exercises. Women usually have 9 – 10. Every workout includes exercises for almost all body parts. If you have any questions about the plan, feel free to ask in the comments. Good luck!

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