Poloquin’s THE "MELT-DOWN" CIRCUIT

Circuits are a super way to raise your metabolism leading to a great total calorie burn effect and the beauty of them is that you are working against resistance which helps you build muscle tone.

An Absolutely wonderful combination.

Here the one and only Charles Poliquin tells us about his ‘Melt-Down’ circuit, if you don’t know, Charles who’s sadly passed away now, was the best strength trainer in the world, having trained more Olympic medal wining athletes than anyone in the history of the world.

Read below for one of the best circuits that you can use to achieve your health and fitness goals.

Here’s the circuit, read below for how to do it and why its so effective:

Exercise	Rest	Intensity	Reps	Tempo	Sets
Cross Box Step-up	1:30	-2 reps on first set	10	Mod	3-4
Med Ball Oblique Toss		"	10	X	3-4
Push-Jack		"	10 ea.	Mod	3-4
Bent Over Row		"	10	Slow	3-4
* Swiss Ball Biceps Curls		"	10 ea.	Mod	3-4
NOTE: Always complete a full circuit as a warm-up using 60 percent of your training intensity. * Be sure you are comfortable balancing on your knees on a Swiss ball before attempting this exercise. For those of you without adequate balance or experience for this exercise, I recommend a performing a biceps curl while standing on one leg, which is both very athletic and good for your balance (See Figure 8, bottom of page).

After completing the first exercise, go immediately to the next, as indicated by the down arrows. After completing the circuit of five exercises in the order shown, rest for one minute and 30 seconds. If after working up to four circuits you feel like you could do more, cut the rest down to one minute. Although you perform 10 repetitions of each exercise, you should chose a weight or adjust the lever arm against your body by positioning on the Swiss ball in such a way that on your first set you feel as though you could easily complete two additional reps.

If you go harder than that, your form will deteriorate before you complete the workout. An 'X' tempo means throw the ball explosively; only if you are in good enough shape. A moderate tempo is a 1-2 up and 1-2 down count. A slow tempo is a 1-2-3 up and 1-2-3 down count. Those of you that have been working out regularly for at least three months should begin with only two circuits and be conservative. If you are regular in the gym or exercise classes, you may be fine with three circuits. Only progress to four circuits as you are able or if you are well conditioned.

Note : Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription.