top of page

Save Time By Compounding Muscles and Using Circuit Training

Updated: Aug 5, 2023

The other day I was talking to Britney, who told me that she knows some people who have been drinking a popular shake and doing a popular cardio workout for years now. She said that even though these people have lost weight, they don’t seem healthy, and their bodies don’t seem to be toned. She wanted to see better results in less time, and she also mentioned that due to time constraints it was an issue for her to exercise for more than an hour.

Sandro Torres Squatting

and the feeling of losing weight is what motivates them. If that is what they want, I think they should continue practicing their habits, drinking shakes and dancing to their favorite music for an hour or hour and a half. That is their goal.

Britney noticed that many of my clients have lost weight and also toned their body, looking stronger, healthier and ripped. She asked me what the difference was between my training and her friends’ workouts. Her goal was not only losing weight but having an attractive body as well.

I explained to her that any exercise coupled with proper, healthy eating habits will help with weight loss. However, if people are looking to tone their body, cardio alone won’t do it. So I gave her an awesome workout for losing weight and toning muscles:

And it is very simple. You can even save time if time is an issue for you. Get your pen and paper out and take notes:

Sandro Torres ABS

“Work all your muscle groups, increase your weight as you become stronger, do 3 to 4 sets of 8 to 15 repetitions. If you want to save time, work all your muscle groups in 40 to 60 minutes by working 3 muscle groups in circuit training and resting 1 minute between sets. Oh, and mix different muscles within the set.

Are you taking notes?

So work your chest, legs and biceps:

10 Pushups, 10 Squats, and 10 Bicep Curls

Do 4 sets, resting a minute between sets as I mentioned before.

Then work your back, hamstrings and abs:

10 Bend Over Rows, 10 Romanian Dead Lift and 20 Crunches.

Do 4 sets with rest in between.

Then your last set can be:

Triceps, core and shoulders:

10 Overhead Triceps Extension, 60 seconds Plank and 10 Military Press.

Do 4 sets with rest in between.

Sandro Torres: Romanian Deadlift

You can find more exercises for the same muscle groups and change your program every week, so you don’t get bored and drop the program. You will start seeing results within a month.

Here is my YouTube channel if you need to find out about the exercises’ form and performance.

Did I answer your question?”

Britney nodded, and she repeated all her notes to me and asked me how many times a week she should be using circuit training program and if dancing will help since she loves to dance.

I replied that 3 workouts a week will deliver results, and dancing will add to her results.


Custom Body Fitness is located in Glenwood Springs CO and Carbondale CO

381 views0 comments


bottom of page