Circular workout for fat-burning by Katya Usmanova

Circular workout for fat-burning by Katya Usmanova

The Russian fitness bikini champion shared her workout for the gym.

Circuit training is an effective way to burn more calories in less time. The advantage of such training is that such an exercise program does not require special equipment – it can be performed both in the gym and at home.

Join the training program with us. It will take you a maximum of an hour to work your muscles to a high quality.

Russian fitness bikini champion

After this workout, your muscles should not be sore, as it is intense and aimed at burning extra calories.

During the workout, you should alternate back and leg muscles in order not to get very tired. The purpose of the exercise is to waste all the glycogen so that the body starts to “burn” fat.

Upper block pull

Execution technique:

• Sit on the bench of the exerciser so that the knees are bent at right angles and are in the same plane as the buttocks.
• Place your legs under the special holding roller.
• Grasp the handle with a wide grip, palms facing away from you.
• Bend your lower back, keeping your back straight and your chest forward.
• Start to exhale pulling the handle to your shoulders.
• As you exhale, return to the starting position.

Perform 20 repetitions.

Leg curls in a seated exercise machine

Technique:

• Sit on the bench of the exerciser, tightly rest your back.
• Place your legs under the roller.
• Extend your legs until they are completely straight, exhale, lifting your shins up.
• Lower your legs to the starting position and inhale.

Perform 18 repetitions.

Pulling the lower block to the abdomen

Execution technique:

• Sit with your feet on the support platform of the exercise machine and grasp the handle.
• Lean slightly forward.
• Pull the handles of the machine towards you, touching your abdomen with them.

Perform 20 repetitions.

Lunges on the spot

Technique:

• Stand in a pose of a wide step. The distance between the feet should be chosen so that the knees form a right angle when bending.
• Place your hands on your waist, lunge as you inhale.
• Push off on the exhale with the heel of the front foot and return to the starting position.

Perform 18 repetitions for each leg.

Important: You don’t need to pause between exercises, but you should still have strength.

Dumbbell biceps curls from a standing position

Technique:

• Stand up and lower your arms, holding the dumbbells at the bottom.
• Alternately bend your arms at the elbows.
• Slowly bring your arms back to the starting position.

Perform 18 reps for each arm.

Cardio

After the exercises done, go to the ellipsoid for five minutes. This will be considered a small rest between exercises.

Oblique twists on the abs

Technique of execution:

• Lie on your back, bend your legs at the knees, position your hands behind your head, turn your elbows.
• From the starting position, exhale and lift the body up and reach with the right elbow to the left knee, keeping the lower back on the floor.
• As you inhale, return to the starting position and go to the next repetition – this time turn the body and elbow in the opposite direction.

Do not hurry, do the twists smoothly and gradually.

Perform 50 repetitions.

Cardio

After the press, return to the ellipsoid for five minutes.

Important! The exercise complex is repeated at least two more rounds.

For more detailed exercises, see the video.