Super fusion circuit
Scientists say nuclear fusion will power the future because when two atomic nuclei fuse, they release tremendous amounts of energy. Well guess what, exercise scientists will soon be saying another type of fusion will power human bodies of the future too.
When two elementary types of resistance training we know and love fuse together, they sap tremendous amounts of our energy leading to cutting edge strength, fitness and fat-free curves to die for.
Let’s examine the two elementary forms of exercise we are about to fuse, starting off with basic circuit training. Here we select a number of exercises and perform them in sequence, jumping straight from one to the other.
When we have performed them all, we repeat the entire sequence again three to four times, and sometimes even more.
Circuit training is sometimes known as ‘station’ work because each exercise is referred to as a station as we move from one to the next.
Since it is the aerobic energy system we are trying to tap into, we tend to think about lifting light weights or our own body weight, and performing in excess of 20 repetitions of each exercise. The rest between stations can be anywhere up to a minute or sometimes more.
The benefits of circuit training include improved cardiovascular or aerobic fitness, while also specifically targeting and toning the muscle groups involved in the particular exercises we select.
Circuit training is fun, varied, and many find it more engaging than traditional cardiovascular training like running, cycling or using step or cross-training machines at the gym.
The other fundamental exercise method we are going to fuse is the traditional resistance training the vast majority of fitness enthusiasts perform in gyms all over the world on a daily basis.
Basic resistance training as we know it today derives from the sport of bodybuilding, and is intended to work the major muscle groups of the body, making them grow and producing the appearance of a toned and well-shaped figure or physique.
A standard resistance training routine could very well involve the same exercises we use for circuit training, but the structure of the workout is fundamentally different.
Here we perform each exercise in isolation. If we start off with squats for example, we would perform one set of anywhere between eight to 15 repetitions, rest about a minute, and then repeat another two sets in the same fashion.
We would then take another brief rest and move on to the next exercise, performing three sets in the same manner.
We use more weight with this style of training; generally one which is heavy enough so we can just about perform the full quota of three sets of eight to 15 before reaching muscular failure, or in other words, before we literally cannot perform any more repetitions. This level of intensity is precisely what stimulates muscular growth.
So brace yourselves, for here I present a form of fusion that will sap tremendous amounts of your energy and produce your own cutting-edge body for the very imminent future; it’s time for the super fusion circuit.
If you work out with weights you simply have to try this exciting system. You will challenge the norm and turn your ideas of traditional circuit training upside down.
We are going to perform what looks like a regular circuit but crank the intensity right up. Expect insane levels of cardiovascular fitness and fat loss on a scale you would nott believe.
You can transform your body into a fat burning furnace while building muscle too. Best of all, this workout will take less time than any other form of training. So if a toned, lean and sharp figure or physique is your goal, try this.
Pick five exercises that target most of the muscles of your body just as you would with a traditional circuit training workout. Here’s a good sequence to set you off: squats or deadlifts, bench press or dips, cable pull-downs or chin-ups, upright rows or dumbbell lateral raises, and any core exercise.
Perform an easy warm-up set on each before you start. Pretty standard so far, but here is the twist.
For your main workout, instead of selecting weights you can handle for 20 repetitions or more, be brave, step outside your comfort zone, and select heavier weights you would normally use for your main sets during a regular resistance training workout. This means a weight that would normally challenge you over three regular sets of ten repetitions with over a minute worth of rest between each set.
This is not for the feint-hearted, so keep in mind unless you are an intermediate or advanced gym-user you will need to build up to this gradually.
Work through the entire sequence, moving straight from one station to the next taking only as much rest as the time it takes you to move, take a few deep breaths, and set up on the next exercise.
On the first circuit round aim for 15 repetitions on each exercise, on the second go for 10, and finally you should only manage about five or six on the final round, but if you can get more, then go for it.
Vary the exercises with each workout, prepare to feel more exhausted at the end of your workouts than ever before, and watch your body streamline right before your eyes.