Muscular focus - it's not only about circuits

Muscles are in a constant state of protein synthesis (growth) and protein breakdown (shrinking).  In fact, they both happen at the same time.  If you put the muscle under stress (exercise) you get more synthesis than breakdown.  If you sit around and watch TV for a week, you get more breakdown than synthesis.  Pretty simple stuff.

Sometimes we do circuits to get the heart rate way up there to build cardio strength as well as muscular endurance.  Sometimes we add a little more rest in there to get a more "muscle building" focus.  Don't worry ladies, this kind of thing will not make you big.

Just remember: more lean muscle = higher metabolism = less body fat.

Workout:

4 sets of each station.  Rest 1 minute after each pair of exercises. Complete all 4 sets before moving on to the next station.

Station 1
5 Walking lunges, each leg (with weight.  We used 95 pound barbell)

10 walking lunges, each leg (no weight)
rest 1 minute


Station 2
10 ring pushups
20 regular pushups
rest 1 minute


Station 3
5 weighted pullups (pick weight, we used 20#)
5 pullups (no weight)
rest 1 minute