Get fit for summer with our guide and be the new face of PhD Nutrition!

Posted by , 15 July 2013

Session one

Session one

Density Circuit A

1- Goblet Squat x8

2- Push Up x 8

Set a stopwatch for eight minutes. Your goal is to get as many sets of 8 reps as possible in that time frame, alternating between the goblet squat and push up. You can rest when you need to, just try to keep it to a minimum. Next time you repeat the workout your goal is to beat that record by at least one set.

Then follow up with this second circuit:

Density Circuit B

1- Lat Pulldown x8

2- Dumbbell Reverse Lunge x8

3- Lateral Raise x 8

As above, set a stopwatch for eight minutes and repeat this circuit as many times as possible.
Finally, for a finisher, do the following superset (Perform exercise one, then exercise two. Rest 45 seconds and repeat for another two sets)


1- Dumbbell Bicep Curl 3 sets of 10-12 reps

2- Hanging Leg Raise 3 sets of 10-12 reps


Words by FHM Personal Trainer  Zack Cahill

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