Model Richard P@WModels
There’s nothing more frustrating than heading to the gym all pumped for your workout, only to get there and discover it’s jammed to the rafters. But a busy gym needn’t be the end of the road in your journey towards a leaner, stronger and more impressive physique. So if you want to burn fat, build muscle or sculpt a solid six-pack, try these one-kit circuit-training workouts for a quick and effective session that doesn’t require much time or much space.
TORCH BELLY FAT WITH JUST A 20KG BARBELL
GET ROCK HARD ABS BY USING A SINGLE DUMBBELL
BUILD LEAN MUSCLE WITH THESE WEIGHT PLATE MOVES
TORCH FAT WITH… A BAR
Strip away body fat faster using just a barbell with this time-saving circuit
HOW DO TO IT
Do the five moves here in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. If you want to make the circuit harder you can add weight to the bar, starting with 2.5kg each side.
1 ROMANIAN DEADLIFT
Stand tall holding the bar with a wide, overhand grip. Bend forwards, hingeing from the hips, to lower the bar to knee level. Push your hips forwards to stand up straight.
2 CLEAN
From the bottom of the deadlift, push your hips forward and raise the bar, rotating your elbows to “catch” it at shoulder height. Reverse the move to the start.
3 BENT OVER ROW
Starting from the bottom of the clean, let your arms hang then, leading with your elbows, row the bar in towards your lower chest. Return to the start.
4 PUSH PRESS
Clean the bar up to the front of your shoulders then, initiating the move with a knee bend, push the bar straight up over your head. Lower it back down to your shoulders.
5 SQUAT
After the last push press rep, lower the bar behind your head to rest on the backs of your shoulders. Squat down, then stand back up.
GET A SIX PACK WITH… A DUMBBELL
Sculpt a lean, hard and defined six-pack with this five-move dumbbell circuit that works your core from multiple angles
HOW DO TO IT
Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. Make the circuit easier with a lighter dumbbell, or harder with a heavier one.
1 SWING
Hold a dumbbell in both hands. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. Reverse back down to the start.
2 SIDE BEND
Stand tall, holding the dumbbell in one hand. Keeping your chest up, lower the weight – this will hit your obliques. Complete all the reps, then switch hands and repeat.
3 WOODCHOP
Squat, holding the weight in both hands to one side. Raise it across your body to head height, then back down. Do all the reps, then switch sides.
4 CRUNCH
Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. Use your upper abs to raise your torso, then lower slowly to the start.
5 RUSSIAN TWIST
Start at the top of the crunch but with your feet off the ground. Rotate back and forth, keeping your abs braced. A twist to one side then the other counts as one rep.
BUILD MUSCLE WITH… A WEIGHT PLATE
A weight plate doesn’t need to sit on the end of a barbell to help you add muscle. Try this five-move bulk-up circuit
HOW DO TO IT
Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. Make the circuit easier with a lighter weight plate, or harder with a heavier one.
1 SQUAT
Hold the weight plate behind your head, supported on your upper back. Squat down until your thighs are parallel to the floor, then stand back up to return to the start.
2 BICEPS CURL
Hold the weight plate in both hands with your arms straight. Keeping your elbows tight to your sides, curl the plate up to your chin, then lower back down slowly.
3 OVERHEAD PRESS
From the top position of the curl, press the weight directly overhead, keeping your chest up. Lower back to the start slowly with the weight under control.
4 TRICEPS EXTENSION
From the top of the overhead press, keep your elbows locked in position and lower the plate behind your head. Straighten your arms to return to the top position.
5 HALO
Hold the plate securely in both hands next to your head. Rotate it clockwise around your head 15 times, then go in an anti-clockwise direction 15 times.