Stick to your weight loss goals with this Abs Diet home workout  

Cages aren't just great for zoo animals and in-laws; they're also a great way to work out without having to wait for a dumbbell like you're in line at the deli counter. Cages allow you to do multiple exercises within a confined area; they're becoming popular in gyms as well as for home workouts. You can perform this entire workout with the cage system. You'll use the same approach as in your other circuits -- you'll work major body parts and move from muscle to muscle quickly so that you can affect the most amount of muscle in the least time. The superset means that you do both exercises in the pair back-to-back without rest. Then rest for a minute and repeat the superset until you finish three sets of each exercise. Or move through the supersets like a circuit -- do the first two exercises, rest, then the next two, and so on.

 

 EXERCISE REPS  REST   SETS Superset 1:        Dumbbell Lunge  10  0  3  Incline Press  10  1 minute  3  Superset 2:     Pullup variation of choice   max  0  3  Crunch variation of choice  15  1 minute  3  Solo Set:        Dumbbell Press  10  1 minute  3 Superset 3:        Incline Dumbbell Curl  10  0  3  Dip  10  1 minute  3 Dumbbell Lunge

Hold a dumbbell in each hand. Step forward with your right leg and lower your body until your front knee is bent 90 degrees and your left knee nearly touches the floor. Push yourself back up to the starting position. That's 1 repetition. Then repeat the move with the other leg.

Incline PressGrab a pair of dumbbells 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 them to your chest, and repeat.

 

Dumbbell PressSitting on an exercise bench, hold dumbbells at shoulder height. Press the weights straight overhead so that your arms are almost fully extended, hold for a count of one, then bring them down to the front of your shoulders. Repeat.Incline Dumbbell Curl

Lying back on an incline bench, hold the dumbbells with palms facing forward. Curl the weights up to your shoulders.

Bench Dip

Stand with your back to a bench and place your hands on the edge, fingers pointing toward your lower back. Place your feet on a chair or another bench a few feet in front of you. Keeping your hands in place, slowly step forward until your legs are extended in front of you, knees slightly bent. Your arms ahould be straight, elbows unlocked, supporting your weight. Slowly bend your arms to lower yourself as far as you can and bring your butt as close to the floor as possible. Press yourself back up to the starting position. Do 10 to 12 repetitions.

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