The bodybar circuit workout burns fat and tones without adding size

The bodybar circuit workout is a full body workout that blasts fat and tones the entire body without adding bulk.

If you have a tendency to build muscle fast then this is a great way to burn fat, get toned, and get strong without adding size.

Be sure to read the tips section to make sure you do certain exercises solo and others in pairs.

Also pay close attention to sets and reps since they vary from exercise to exercise.

Exercise

Front squat with shoulder press using toning bar
1. Start by holding a toning bar at shoulder level with a parallel stance.
2. Proceed down into a squatted position until your thighs are parallel with the ground.
3. As you squat back up start to shoulder press the bar above your head.
4. Use the momentum from your squat to help extend the bar overhead.
5. Return to the starting position and repeat.

bodybar circuit workout tip:
warm-up standard set rest 30 seconds between sets

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8
4	8

Side lunge with toning bar
1. Start by placing a toning bar on your shoulders and assuming a shoulder width stance.
2. Step laterally to the side and lower your hips so that your left hip is behind your left foot and knee.
3. Lunge down like you are going to sit in a chair.
4. Return to the starting position and repeat to the othe side.

bodybar circuit workout tip:
superset with the next exercise so do side lunges then dynamic lunges back to back then rest 30 seconds then repeat two more times

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8

Dynamic Crossover Lunge
1. Start by holding a toning bar in front of you and standing with your feet parallel.
2. Step forward and across your body with your right leg. Proceed to drop your hips into a lunge position and keep your chest and toning bar facing the same direction as your lunging foot.
3. Return to the starting position and repeat for prescribed repetitions.
4. Repeat with the other leg.

bodybar circuit workout tip:

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8

One arm row with balance
1. Starting Position: Bend over at your lower back keeping your back flat. Grab onto the ball with your hand and balance on one leg.
2. Take your other hand and grab a toning bar.
3. Row up towards your waist just like a bentover row.
4. Squeeze your shoulder blade in towards your spine when performing the rowing motion.

bodybar circuit workout tip:
superset with the next exercise so do one arm rows then prone rows back to back then rest 30 seconds then repeat two more times

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8

Prone row with bar on ball
1. Lie prone on a stability ball and hold a toning bar.
2. Row the bar up to your chest and remember to squeeze your shoulder blades together as you row.
3. Return to the starting position and repeat.

bodybar circuit workout tip:

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8

Clean and jerk with toning bar balancing on ball
1. Start by balancing on the stability ball using your knees.
2. Holding a toning bar at waist level clean the bar up to your shoulders and then proceed to shoulder press over your head.
3. Return to the starting position and repeat. Keep your abdominals tight throughout the movement.

bodybar circuit workout tip:
standard set with 30 seconds rest between sets this exercise takes patience and concentration and can also be done standing on bosu ball, dynadiscs, or core board

Sets	Reps	Weight/ Resistance
1	8
2	8
3	8
4	8

Alternating shoulder stability using toning bar
1. Lie on your back and place the stability ball under your upper back.
2. Hold a toning bar with one hand and both arms extended.
3. Holding this balanced position keeping your hips up bring the arm with the toning bar out to the side and then return to the starting position.
4. Pass the ball to the other hand and repeat with the other side.

bodybar circuit workout tip:
superset with the next exercise so do alternating shoulder stability then tricep extensions back to back then rest 30 seconds then repeat two more times

Sets	Reps	Weight/ Resistance
1	8 each side
2	8 each side
3	8 each side

Supine tricep extension with toning bar
1. Lie on your back and place the ball under your upper back.
2. Hold a toning bar above your head with your arms extended.
3. Bend your elbows so that the bar comes down towards your head.
4. Once your elbows are bent to about 90 degrees then extend your arm and return to the starting position.

bodybar circuit workout tip:

Sets	Reps	Weight/ Resistance
1	15
2	15
3	15

Transform your body faster with the best fat burning exercises. The exercises and workouts that work as you progress from beginner to advanced.

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The bodybar circuit workout burns fat and tones without adding size

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