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MAN OF STEEL

Perfect knowledge with a more perfectly sculpted body (keeping his profession in mind), is Gavin Holt, my gym instructor, who’s been in the business for over 25 years. Busy training Ashwini Ponnappa, there he stood, refusing to converse with me about the interview until he was done with her. No wonder he is called the fitness guru of the city. He has been single-handedly training the fittest sportsmen, models and actors,and fitness trainers, in and around Hyderabad. After an extremely tiring session, I did get enough time to sit with him and get a couple of tit-bits for a perfect weight loss and toning session of circuit training with a combination of interval training.

Circuit training is compound training, where different muscles are involved. For example: the first circuit will be with dumbbells where we use the same weight for one minute non-stop and try to squeeze out maximum reps without cheating (swinging) and not putting the dumbbells down.

The exercises are as follows (all for one minute each):
Stretch the whole body well before you start. Bend over rowing for back Dumbbell presses for shoulders Dumbbell extension for triceps Dumbbell curls for biceps Squats for legs Flat bench flies for chest Take a minute break and get to interval training Spot sprints Jumping Jacks High knees Box jump Mountain climb Butt kicks

Take a minute’s break and get to core training
(The reason we do core after interval training is because the heart rate does not go too high)
Start with basic crunches for a minute for the upper abs
Double crunches for the middle abs
Alternate crunches for the obliques
Reverse sit ups for the lower abs
Planks
Leg raise and hold
Take a minute break and head for body weight training
Chin ups (as many as u can even with breaks)
Pushups
Step lunge
Tricep dips
Bicep pull ups

Now, stretch the whole body well, after the session.
If you have noticed, the above session was a six minute, non-stop session. Likewise the time duration can be altered as per each individual’s capability and medical background. The interval training was mentioned only once but it can be done after every six minute circuit.

 
 
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