Weight Loss: Abs Diet Circuit Sequel Workout  

The Sequel Workout: An Amazing Alternative

This workout is very like the original Abs Diet circuit but uses substitute exercises for each of the different muscle groups. You can switch to this circuit, or substitute favorite exercises to construct a hybrid circuit between this workout and the original circuit.

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Exercise 

Reps 

Rest     

Sets

Incline Bench Press

 

10 

30 sec           

2

Cable Row    

       

10–12  

30 sec         

2

Uneven Step Squats

 

6 each side    

30 sec           

2

Lateral Raises  

         

12–15           

30 sec          

2

Dumbbell Upright Row and Shrug   

        

12   

30 sec           

2

Weight Plate Deadlift   

        

10–12           

30 sec          

2

Dumbbell Incline Curl   

  

10 each arm           

30 sec          

2

Triceps Extension   

10–12  

30 sec          

2

                                                    

Incline Bench Press

Grab a pair of dumbbells (or a barbell) and lie on an incline bench with your hips and thighs in a straight line and parallel to the floor. Press the weights straight up, then lower to your chest, and repeat.

Cable Row

Sit on the floor and grasp the handles at the end of the cable, keeping your upper body straight and your knees slightly flexed. Pull the handles to your chest with your arms. Then return toward the starting position until your arms are straight.

Lateral Raises

Stand with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing your body and your elbows slightly bent. Raise both dumbbells straight out from your sides until they’re at shoulder level. Pause, then lower.

Weight Plate Deadlift

Stand with a light weight plate in both hands. Bend your knees slightly. Keeping your back straight, slowly bend forward from the hips as far as you can, lowering the plate to the floor. Your arms remain straight during the exercise. Slowly rise into the starting position.

Variation 1: Stand on a step and let the plate extend beyond the level of your feet. Put your heels together and point your toes out like a duck. This will give your glutes more of a workout.

Dumbbell Upright Row and Shrug

Hold a pair of dumbbells with an overhand grip and let them hang at arm's length in front of your thighs. Bend forward from your waist at about 10 degrees. Keep your forearms pointed down as you lift your upper arms until they're parallel to the floor. At the same time, shrug your shoulders up as if you were trying to touch them to your ears. Pause, then slowly return to the starting position.

Dumbbell Incline Curl

Set an incline bench at a 45-degree angle. Grab a pair of dumbbells and lie faceup on the bench. Let your arms hang straight down from your shoulders and turn your palms forward. Keeping your upper arms still, slowly curl the weight up as high as you can using only your forearms. Then, without pausing, take 5 seconds to gradually lower the dumbbells to the starting position.

Triceps Extension

Hold a single dumbbell at one end with both hands and press it overhead. Keep your elbows close to your ears as you lower the dumbbell slowly behind your head. Keep your upper arms vertical- only your forearms should move. Extend the dumbbell smoothly back to the top position.

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