Intense All out Routine Curvy Body Constructer Rapid Sexy Body  Results

Intense All out Routine Curvy Body Constructer Rapid Sexy Body Results

Intense All out Routine Curvy Body Constructer Rapid Sexy Body  Results

In this blog post I will be sharing a routine that is designed to give you the best workout possible in only 30 minutes. This full body circuit workout will also be a great metabolism booster and fat burner.

Remember, if you want to burn fat and build muscle you need two things: consistency and intensity.

So, if you find yourself with limited time or lacking motivation, then this workout is perfect for you! It will literally take you 30 minutes to complete this circuit. And if you do it on a consistent basis (3 times per week), then your results will be amazing!

The Circuit Workout (30 Minutes)

This routine is very simple, but don’t let that fool you into thinking that it’s not going to be effective. Simple routines are often the most effective because they require little thinking and allow you to go all out!

Here is how it works: The goal is to get through 4 rounds of the following circuit as quickly as possible without sacrificing form. If you can get through all 4 rounds in less than 30 minutes then your fitness level is higher than most people. If it takes longer than 30 minutes then don’t worry, keep up with the program and your fitness level will increase in no time!

Curvy Body Constructor This Intense ALL OUT Routine Builds

Intense All out Routine Curvy Body Constructer Rapid Sexy Body Results

 

Dumbell Squats and Press 3 Sets 60 Sec

Dumbell Squats and Press 3 Sets 60 SecThe dumbbell squat press is an exercise that targets the legs, glutes and shoulders. While it can be performed as a unilateral or single-limb movement, it’s typically completed with two dumbbells held at shoulder height.

The primary purpose of the dumbbell squat press is to train the lower body for strength and power; however, it can also be used for hypertrophy, or muscle growth.

Hold a dumbbell in each hand, palms facing one another.

Stand with your feet wider than hip-width apart and toes turned out about 45°.

Bend your knees and lower into a squat until your thighs are parallel to the floor.

Push back up to standing and press the dumbbells overhead.

Lower them back down to shoulder height as you sit back into your squat.

 

High Plank Db Row and Push Up 3 Sets 60 Sec

High Plank Db Row and Push Up 3 Sets 60 SecThe high plank and push up is a full body exercise which will help you build muscle, strength and endurance.

The high plank targets your core, while the push up targets chest, arms and shoulders.

The more muscle you have, the higher your metabolism will be. This means that you will burn more calories and fat even at rest!

1. Start in a high plank position with a dumbbell in each hand.

2. Row the right dumbbell up to the right ribs, squeezing your shoulder blade toward the spine. Lower to start.

3. Repeat on the left side; that’s one rep. Do 10 reps, then lower your knees to the floor and do 20 push-ups.

4. If you can’t do 20 push-ups, do as many as you can until you reach 60 seconds, then rest for 30 seconds and continue to the next move.

 

Ab Bikes 3 Sets 45 Sec

Ab Bikes 3 Sets 45 SecThe ab bike is one of the most effective exercises for building up the abdominal muscles. It targets the rectus abdominis, obliques and hip flexors at the same time.

This exercise is also known as bicycle crunches because it simulates riding a bike while lying on your back.

It’s an advanced exercise that shouldn’t be performed until you’ve mastered the simple crunch and reverse crunch.

Use these instructions to perform ab bikes safely and effectively.

To begin, lie flat on the floor and place your hands lightly behind your head. Then bring both legs up to about a 45-degree angle. Next, simultaneously, slowly go through a bicycle pedal motion kicking forward with the right leg while drawing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as if you were touching your elbow to your knee. Then switch to the opposite side, bringing your left elbow close to your right knee. Continue alternating in this manner for 1 minute.

Glute Bridge to Leg Raise 3 Sets 30 Sec

Glute Bridge to Leg Raise 3 Sets 30 SecThe glute bridge and leg raise is a great exercise for the glutes, hamstrings, and lower back. If you have access to a cable machine, it’s also a great move to target the hip abductors.

The glute bridge and leg raise is also one of the best exercises for building up the strength needed for the advanced Pilates move, the single-leg circle.

Primary Muscles: Glutes, Hamstrings, and Abs

Start Position

Lie face up on the floor with your knees bent and shins flat. Place your arms at your sides, palms down.

Movement

1. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees.

2. Keeping both legs together, raise them up toward the ceiling and back down keeping the knees straight. Your feet should be higher than your knees with each rep.

3. Lower hips down to return to the starting position.

 

Plank Reach Through 3 Sets 60 Sec

Plank Reach Through 3 Sets 60 SecWe all know that planks are boring and tough, but they’re also essential for building a strong core. The basic plank is a great exercise, but you can make it even more challenging by adding movement.

How-To

Starting Position: Start in a plank position, making sure that your body is in a straight line from shoulders to ankles. Place your hands directly underneath your shoulders. Keep your neck long and your eyes focused on the floor a few inches in front of you.

Action: Take your right hand and reach underneath your torso to tap the floor on the outside of your left foot. Return the right hand to its original position. Repeat with the left hand, reaching underneath to tap the floor outside of the right foot. Continue alternating hands.

Seated Dumbell Curls 3 Sets 60 Sec

Seated Dumbell Curls 3 Sets 60 SecThe seated dumbbell curl is an isolation exercise that targets your biceps, which are the muscles of your upper arms. It’s a popular move for building strength, size and definition in your biceps.

This biceps exercise can be done with a barbell, cable pulley machine or dumbbells. But it’s the dumbbell version that is most commonly used.

Here are the steps for performing the seated dumbbell curl:

Sitting on a bench with back support, hold a dumbbell in each hand with an underhand grip and rest your forearms on your thighs. Your palms should be facing up. Position your feet shoulder-width apart, straighten your back and keep it there during the exercise. This is the starting position.

Keeping your elbows against your sides and your upper arms in place, flex your elbows to lift the weights toward your shoulders. Pause at the top of the motion and squeeze your biceps before lowering them back down to the starting position.

Tricep Dips 3 Sets 45 Sec

Tricep Dips 3 Sets 45 SecI love triceps dips. Some people do them on a bench, some use the floor, and some use parallel bars. I like to do triceps dips on a bench while holding a weight plate in my hands.

I like using a weight plate because it allows me to increase the resistance as I get stronger. If you’re just getting started, you can make it easier by placing your feet closer to your body — and harder by moving them farther away.

Try doing three sets of 45-second reps. It’ll burn like crazy, but you’ll see results pretty quickly!

Tricep Pushups:

1. Get into the pushup position with your hands on a chair, bench, or table.

2. Walk feet forward so that your arms are perpendicular to the floor (elbows bent).

3. Bend elbows and lower body toward the floor until you’ve reached a 90-degree angle between upper and lower arm.

4. Extend arms and return to start position.

5. Repeat for 12 reps.

Plank 1 Sets 60 Sec

Plank 1 Sets 60 SecA plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. A core muscle workout is where you work all three muscle groups in your core: your rectus abdominis, your transverse abdominis, and your obliques. These are the muscles that make up the abdominal wall.

Planks are a great exercise for beginners to strengthen their core and build up to other abdominal exercises. While it’s easy to learn how to do a plank, it can be very difficult to achieve perfection.

You’ll need a stable surface such as a floor or mat. Begin in a high push-up position with feet together, hands beneath shoulders, and elbows bent at 90 degrees so you’re resting on forearms with palms flat on the floor. Your body should be straight from head to heels.

Contract your abs and hold this position for 60 seconds without letting your hips sag or raise up.

How to do it:

Start on the floor with your knees bent, resting on your elbows.

Your elbows should be directly below your shoulders.

Tighten your abdominal muscles, squeeze your glutes, and hold this position.

Your body should form a straight line from shoulders to knees.

Hold for 60 seconds.

 

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