NEW YEAR NEW YOU (weights)

The UFC DumbBell Workout Duration: 30 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build strength · Fat loss Overview Training one full-body exercise after another with little rest in between not only burns calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You'll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight. How to do this workout? Perform the following workout 2 to 3 times per week. Make sure that you never perform these exercises on back-to-back days. Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you've finished the last exercise of a workout, repeat the process until you've completed three circuits. Over time, build up to five circuits. Except where otherwise noted, use the heaviest weight that will allow you to complete all the prescribed reps for each set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Walking barbell lunge 3-5 10@ 15-30 1B Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1C Spiderman pushup 10 10@ 15-30 1D Inverted row with feet on Swiss ball 3-5 10 15-30 1E Pullup 3-5 10 15-30 1F Overhead dumbbell press 3-5 10 15-30 1G Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1H Half-kneeling stability chop 3-5 10 15-30 1I Standing cable crunch 3-5 10 15-30 ** - as many as possible; @ - each side