Chontel Duncan’s full body fat-burning shred is the winter workout you need


Chontel’s Program FIERCE is filled with a variety of styles and is a combination of strength and high intensity training. In the FIERCE program you’ll find four training styles; Strength, Tabata, AMRAP and Circuit.

This workout is a Full Body ‘Circuit’ Workout and is a condensed version of what you will find in the circuit sessions in Chontel’s program. The workout consists of three time-based circuits with the goal of completing as many laps of each 8 minute circuit as possible (without detriment to your technique).

The best part about this workout is you can adjust according to how much time you have. Only have 10 minutes, complete Circuit 1 for a quick and effective full body blast. 20 minutes all you can achieve between school pick up or before/after work? – work through Circuit 1 & 2 and feel the burn in just 16 minutes.

This workout is a great way to get in and out of the gym quickly and efficiently.

The ultimate fat-burning workout

Circuit 1 (8 minutes)

Complete these three exercises as many times as you can for a total of 8 minutes, resting for 30 seconds at the end of each lap.

  • Goblet Squat 9DB): 12 reps (5-15kg)
  • Shoulder Press (DB): 12 reps (3-8kg)
  • Mountain Climber: 30 reps
  • Rest: 30 secs

REST FOR 1 MINUTE

Circuit 2 (8 minutes)

Complete these three exercises as many times as you can for a total of 8 minutes, resting for 30 seconds at the end of each lap.

  • Glute Bridge (BB): 12 reps (10-20kg)
  • Renegade Row (DB): 16 reps, 8 per side (3-8kg)
  • Bent-leg Raise: 12 reps
  • Rest: 30 secs

REST FOR 1 MINUTE

Circuit 3 (8 minutes)

Complete these three exercises as many times as you can for a total of 8 minutes, resting for 30 seconds at the end of each lap.

  • Bent-over Row (BB): 10 Reps (10-20kg)
  • Sprawl: 12 reps
  • Push Up: 12 reps
  • Rest: 30 secs

Step-by-step guide

Circuit 1

Goblet Squat 9DB): 12 reps (5-15kg)

Step 1: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

Step 3: Exhale. Push through your heels and extend your knees to return to the starting position. Repeat for the specified number of repetitions.

Shoulder Press (DB): 12 reps (3-8kg)

Step 1: Set an incline bench to an 85-degree incline. Holding two dumbbells with an overhand grip (palms facing away from your body) directly in front of your chest, sit on the bench and plant both feet on the floor hip-width apart. This is your starting position.

Step 2: Inhale. Exhale. Using the muscles in both your shoulders and arms, extend your elbows to press the dumbbells above your head. Avoid “shrugging” by drawing your shoulder blades down and back.

Step 3: Inhale. Bend your elbows to lower the dumbbells into your chest to return to the starting position. Repeat for the specified number of repetitions.

Mountain Climber: 30 reps

Step 1: Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

Step 2: Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.

Step 3: Extend your right leg to return to the starting position.

Step 4; Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

Step 5: Extend your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.

Circuit 2 (8 minutes)

Glute Bridge (BB): 12 reps (10-20kg)

Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Lay a barbell across your hip bones, holding it with an overhand grip (palms facing towards your body). This is your starting position.

Step 2: Inhale. Exhale. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3: Inhale. Lower your pelvis to return to the starting position. Repeat for the specified number of repetitions.

Renegade Row (DB): 16 reps, 8 per side (3-8kg)

Step 1: Holding one dumbbell in each hand, position your hands on the mat shoulder-width apart and both feet slightly apart behind you, resting on your knees. This is your starting position.

Step 2: Inhale. Exhale. Release your right hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.

Step 3: Inhale. Extend your right elbow to return to the starting position.

Step 4: Exhale. Release your left hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.

Step 5: Inhale. Extend your left elbow to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Bent-leg Raise: 12 reps

Step 1: Start by lying on your back on a yoga mat with your hands beneath your coccyx. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position.

Step 2: Inhale. Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together.

Step 3: Exhale. Slowly extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Circuit 3 (8 minutes)

Bent-over Row (BB): 10 Reps (10-20kg)

Step 1: Holding a barbell in both hands with an underhand grip (palms facing away from you), hands shoulder-width apart, plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.

Step 2: Inhale. Exhale. Bend your elbows to bring the barbell in towards your lower ribs, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.

Step 3: Inhale. Extend your elbows to lower the barbell and return to the starting position. Repeat for the specified number of repetitions.

Sprawl: 12 reps

Step 1: Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45-90 degrees of your hips. This is your starting position.

Step 2: Inhale. Place your hands on the mat between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

Step 3: Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. Repeat for the specified number of repetitions.

Push Up: 12 reps

Step 1: Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.

Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.

Step 3: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.



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