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UFC Fit: The Burn Circuit

Robert McMullin, owner of AMPD FitCamp, has done strength and conditioning regimens for athletes including Vinny Magalhaes, Sam Stout and Mark Hominick. He has also appeared on The Biggest Loser, training some of the worst-conditioned folks on the planet.For both demographics, he feels that the key to burning fat and improving overall conditioning is the high-intensity circuit. “Some people can‘t work out for hours, but you can burn a ton of calories doing circuits, he says. The trade-off for the relatively short duration of a circuit workout is intensity, and intensity is the secret to melting fat. That‘s because a lung-busting workout boosts something called EPOC, excess post-exercise oxygen consumption, which refers to the increased oxygen intake that comes with intense exercise. The process of restoring the body to its rested state can boost the metabolism for hours after a hardcore workout. That means that even when you are sitting on your couch after training, your body is still burning calories at an accelerated rate.For Magalhaes, the payoff  isn‘t just single-digit body fat and a nearly bottomless gas tank. It is a relief from long boring workouts. “There is no way to be bored with this workout,” he says. “It is not like you do 12 reps and then sit down and check Facebook. It is intense.”The WorkoutMcMullin, owner of AMPD FitCamp, created this circuit combination for anyone who is coming back from a long layoff or who just wants to change up their training.“If someone is doing a regular ”Ëœfour sets of 10‘ weight program, they can do this to kick-start their fat-burning progress,” McMullin says.Perform the Total Body circuit, rest for one minute, and then perform the Core circuit. Rest for one minute and then repeat both circuits. McMullin recommends performing this circuit twice a week, but no more than three times in a seven-day span. After the first week, increase the work interval to 40 or 45 seconds. Remember, there is no rest between exercises. You must move immediately from one exercise to the next.WARM-UP   EXERCISE TIMECardio 10 minDynamic Movement (side shuffles, Cariocas, back pedals, jumping jacks)  5 minCIRCUIT 1: TOTAL BODY  EXERCISE TIME Pull-Up 30 secBodybuilder 30 secPlank Jacks 30 secFarmer‘s Walk 30 secLateral Lunge 30 secCIRCUIT 2: THE CORE EXERCISE TIME/REPSCrunch Punch 30 secHanging Leg Raise 30 secSide Plank 3”“5 sec/10 repsSuper Man 3”“5 sec/10 repsV-Sit 30 secCircuit 1: Pull-UpsGrasp an overhead bar with a pronated grip (palms facing away from you.) From a dead-hang position, contract your lats and biceps to pull yourself up until your chin comes over the bar. Slowly descend until your elbows are completely straight. Do not swing back and forth or use momentum to get your chin over the bar. To regress this movement, tie a thick rubber band around the bar and step your foot or knee into it for added support. You can also practice the motion, holding the top position of the pull-up and then lowering very slowly.Circuit 1: BodybuilderGrab a pair of relatively light dumbbells (20 to 30 pounds) and let them hang at your sides.  Stand in a clear space with your feet just wider than shoulder-width apart. To begin, drop into a deep squat so that the dumbbells rest on the floor. Kick your feet out behind you so that you are now at the top of a push-up position, with your hands holding the shafts of the dumbbells (shown). Lower your body into a full push-up and then come back up. Jump your feet back underneath your hips and come to standing. Curl the dumbbells up to your shoulders and then extend them overhead without using any drive from your legs. Slowly bring the weights back down to your sides. That is one complete rep.Circuit 1: Plank JacksGet into a classic plank position, with your weight supported by your forearms and your toes. Your body should be in a straight line. Do not let your hips arch upward or cave in. Begin with your forearms and feet close together. Explosively jump your hands and feet away from each other while maintaining the plank posture. Hold that position for a beat and then jump them back together.Circuit 1: Lateral Lunge with DumbbellTake a single dumbbell and hold it straight out in front of you with both hands. Begin with your feet close together and your head in a neutral position. Slowly step your left foot directly out to your left side. Come down as low as you can while keeping both heels on the floor. Push back up through your left heel to the starting position. Then, step to the right side. Continue to hold the dumbbell at arm‘s length from your chest as you lunge from side to side.Circuit 1: Farmer’s WalkMark off two points that are approximately 10 to15 yards away from each other. Grab a very heavy set of dumbbells and hold them at your sides (shown above). Slowly walk from one point to the other and back, weaving around the points in a figure-eight formation. Keep your shoulders back and an erect posture for the…

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