Studies have shown that incorporating cardio within a weight workout is very effective for fat loss versus tacking it on at the end or on a separate day. I utilized this tactic during much of my bikini competition prep last year, and was very pleased with the results. And it made my workouts a little more interesting.
Use a challenging weight that still allows you to use good form and technique. Keep rest to a minimum between exercises, and try to take your rest at the end of the circuit if possible.
x 3 sets:
A1. Goblet Squat x 10-12
A2. Seated Cable Row x 10-12
A3. Mountain Climbers x 1 minute
x 3 sets:
B1. Suitcase Deadlift x 10-12 (use pair of dumbbells held at sides)
B2. Spiderman Push-ups x 8-12 (sub: Incline Push-ups)
B3. Jump Rope or Jumping Jacks x 1 minute
x 2 sets:
C1. Reverse Crunch x 10-15
C2. Kettlebell Swings x 10-20 (sub: Dynamic Squats x 30-60 seconds)
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