Kick-Ass Hardcore Circuit Achieve Your Summer Body Advanced Results Workout

Kick Ass Hardcore Circuit Achieve Your Summer Body Advanced Results Workout
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Hardcore Circuit For Women

Kick-Ass Hardcore Circuit Achieve Your Summer Body Advanced Results Workout

The Hardcore Circuit for Women is an advanced workout for women who are looking to get in shape, drop some body fat and build muscle. If you are a beginner or just starting out, please go to the Fitness for Beginners section.

The Hardcore Circuit for Women will whip your butt into shape faster than any workout you’ve ever tried. It’s a well-rounded circuit that utilizes a little bit of everything: weights, cardio, abs, upper body, lower body and core.

You don’t need any expensive equipment or dumbbells; if you’ve got a set of 5 or 10 pound dumbbells at home that’s great! If not, do this workout without any weights at all. You’ll still be able to get an amazing workout and burn fat.

Kick Ass Hardcore Circuit Achieve Your Summer Body Advanced Results Workout

Goblet Squat 3 Sets 60 Sec

Goblet Squat 3 Sets 60 SecThe goblet squat is a great exercise for beginners, and a fantastic tool to help you learn the back squat.

The movement pattern is similar and this variation allows you to develop the strength and mobility needed for the back squat.

Grab a kettlebell or dumbbell with both hands and hold it at chest height with your elbows pointing down.

Stand with your feet about shoulder-width apart, toes slightly turned out, and engage your core.

Push your hips back, bend your knees and lower into a squat, keeping your chest up and shoulders back throughout the movement.

Keep going until your elbows are between your knees.

Pause, then push through your heels to come back up to standing position.

Dumbell Peck fly 3 set 45 sec

Dumbell Peck fly 3 set 45 sec
Dumbbell flyes are an isolation exercise for chest. This exercise isolates the pectoralis major muscle in the chest and emphasizes the outer pecs.

Dumbbell flyes may be performed in several different positions, usually on a weight bench with one arm at a time.

While this exercise is not as effective as bench press for building upper body strength and overall muscle mass, it does provide an alternative movement to bench press that emphasizes different parts of the chest and works stabilizing muscles more than the bench press does.

Squat Db Oblique raises 3 set 30 sec

Squat Db Oblique raises 3 set 30 secStand with your feet about shoulder-width apart and hold a dumbbell in each hand. Look straight ahead and keep your back as neutral as possible throughout the exercise.

Slowly bend at the knees and hips, pushing your hips back and down until you’re in a squat position. Keep your weight on your heels to ensure that your knees stay over your toes.

Keeping your core tight and arms extended at chest level, lift the dumbbell in your right hand toward the center of your chest, rotating only from the elbow. Stop when the dumbbell reaches chest level, then return to starting position as you repeat with left arm.

Do 3 sets of 30 seconds

Dumbbell Skull Crusher 3 set 60 sec

Dumbbell Skull Crusher 3 set 60 sec1.Lie back on a flat bench holding two dumbbells directly over your chest with arms fully extended. This will be your starting position.

2.Keeping your arms close to your head (elbows in) lower the dumbbells to the side of your head until your elbows are inline with your shoulders.

3.Raise the dumbbells back to the starting position by extending your elbows.

4.Repeat for the recommended amount of repetitions

Dumbbell Bent Over Row 3 set 60 sec

Dumbbell Bent Over Row 3 set 60 sec1. Put your left knee and left hand on a flat bench. Your right leg should be bent with your foot placed firmly on the ground.

2. Hold a dumbbell in your right hand, with your palm facing you. Bend at the waist so your body is parallel to the floor. Your back should be straight and your knees slightly bent.

3. Tilt your chin upwards, so that you are looking up at the ceiling (this will help you maintain a neutral neck position).

4. With your elbow close to your torso, pull the dumbbell up toward your ribs, keeping it tucked into your side as you do so. Make sure to keep your upper arm still and only move from the elbow – otherwise you may experience shoulder impingement problems or rotator cuff injuries (ouch!). Pause, then slowly lower the weight back down to the starting position and repeat for reps.

Side Dumbell Raise 3 set 45 sec

Side Dumbell Raise 3 set 45 sec
Start with right side:

1) Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. This is the starting position.

2) Exhale and raise the dumbbells out to the sides with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Keep your back straight and your core tight. Continue until both arms are parallel to the floor. Pause for a second at the top of the movement, then slowly lower the weights back to the starting position.

Reverse Lunge 3 Sets 30 Sec

Reverse Lunge 3 Sets 30 SecThe reverse lunge is a great exercise for building strength and balance. Since the reverse lunge involves a lunge backward, you’ll be using different muscles than in the traditional forward lunge. This will allow your quads to rest while your hamstrings, glutes and calves are still working out. You can perform this exercise with or without weights.

Steps

Stand with your feet hip-width apart, hands on hips. This is your starting position.

Step back with your right leg into a deep lunge, bending both knees 90 degrees.

Return to standing by pressing through your left heel and bringing your right leg forward to meet the left leg.

Repeat, alternating legs each time.

Plank Glute Kickback 3 Sets 45 Sec

Plank Glute Kickback 3 Sets 45 SecThe Plank Glute Kickback is a full body exercise that targets the core and glutes. This exercise helps to develop strength, balance and stability.

How To Do the Plank Glute Kickback

Begin in a full extended plank with your hands under your shoulders, legs extended behind you, feet together and your core engaged. You should be maintaining a straight line from your head to toe. While keeping core tight and maintaining a plank position, kick one foot back towards the ceiling as high as you can without arching your back. Keep hips square to floor and do not let them rotate to one side. Slowly lower leg back down to starting position just short of touching the floor and repeat with other leg for one rep.

Hover Lunge 3 Sets 30 Sec

Hover Lunge 3 Sets 30 SecHow to do Hover Lunge:

Step 1: Stand up straight with your feet shoulder-width apart, knees slightly bent and arms at your sides.

Step 2: Bend your elbows and bring your hands in front of your face, palms facing each other. Flex your core and maintain a slight bend in the elbows throughout the movement.

Step 3: Hop forward into a deep lunge with your left leg forward, bending both knees to 90 degrees. At this point, only your toes should be touching the floor.

Step 4: Maintain a tight core and drive through your heels to hop forward into a deep lunge with your right leg forward. Repeat for 30 seconds.

Wall Squat 3 Sets 60 Sec

Wall Squat 3 Sets 60 SecSquats are a great exercise for your lower body. They work your quads, hamstrings, shins, calves, and your glutes. They also help you improve your mobility and flexibility.

Squats also help build strength in your core and back. When you do squats correctly, you engage your abdominal muscles and your lower back muscles.

Wall squats are a popular easy squat variation for beginners that can be done at home, the gym or office.

1. Stand with your back against a flat wall.

2. Slide down the wall into a squat position until your knees are bent to 90 degrees.

3. Hold this position for 60 seconds.

4. Repeat 3 times

 

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