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Britney Spears Workout

Author Rod Ferris CPT (YMCA, ACE), CFC, CPAFLAFitness Level IntermediateType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
This Britney Spears workout plan is a circuit routine to burn excess belly fat, leg fat and arm fat. This program will be used 5 days per week. For example. Monday: Upper
Tuesday: Lower
Wednesday Cardio
Thursday: Upper
Friday: Lower

Britney Spears Circuit Workout Plan: Nutrition

Britney has a team of chefs cooking for her and while she probably doesn't use them for eating super healthy all the time, she could. You can do it too though. You just need to follow the six steps to nutrition laid out here.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 40 Min Intensity: 65%
Notes:Long slow distance training on day 1. Get some good britney tunes on your iPod and maybe a magazine or two.
Day 1 - Upper Body
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Notes:Superset this exercise with the following two exercises. ie. Right after this set jump to lat pulldown and then to arnold press for a total of three circuits (or 'circuit sets')
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Notes:Make sure this weight is heavy enough to just get in 12 reps. This principle is the same throughout your workout. To get a 'better than Britney' bod you need to train as if you had a team of trainers with you.
Arnold Press Exercise Picture 3. Arnold Press
Sets: 3Reps: 12
Notes:This is the third circuit exercise of the first circuit set. After this exercise go back to vertical press (NO REST).
Ball Incline Dumbbell Press Exercise Picture 4. Ball Incline Dumbbell Press
Sets: 3Reps: 12
Notes:The first exercise in the second circuit. Complete seated row and abdominals right after you've completed 12 reps.
Seated Row Exercise Picture 5. Seated Row
Sets: 3Reps: 12
Notes:After 12 reps jump to machine military press.
Machine Military Press (Shoulder Press) Exercise Picture 6. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Notes:Jump back to seated row
Day 2 - Lower Body
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 12
Notes:Superset with abdominal crunches and then wait 30 seconds and then do the leg press again until you've completed 3 sets.
Step Ups Exercise Picture 2. Step Ups
Sets: 3Reps: 12
Notes:Start with no weights but superset this exercise with machine back extension.
Walking Lunges Exercise Picture 3. Walking Lunges
Sets: 3Reps: 12
Notes:Superset this exercise with oblique side bends.
Day 3 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 40 Min Intensity: 65%
Notes:Again, grab some good tunes and start rowing! You need to burn off excess calories to increase your metabolism.
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 80%
Notes:Today is HIIT (High Intensity Interval Training) day. Do 4 sets of 30 seconds hard(80-90% of max intensity)and 90 seconds rest. You may want to do this outside to minimize injury.
Day 4 - Upper Body
Knee Push Up (Modified Push Up) Exercise Picture 1. Knee Push Up (Modified Push Up)
Sets: 3Reps: 12
Notes:This is 1 of 3 within the circuit. Next up will be bent over row and then dumbbell press on the ball.
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:After this set jump to ball press.
Dumbbell Press or Shoulder Press Exercise Picture 3. Dumbbell Press or Shoulder Press
Sets: 3Reps: 12
Notes:Complete this exercise on an exercise ball and then jump back to pushups to complete the circuit three times.
Exercise Ball Pushups Exercise Picture 4. Exercise Ball Pushups
Sets: 3Reps: 12
Notes:This exercise may be too difficult, if so use a bench instead of a ball.
Close Grip Pulldowns Exercise Picture 5. Close Grip Pulldowns
Sets: 3Reps: 12
Notes:This is the second set of the second circuit set. Follow this up with push press.
Push Press  Exercise Picture 6. Push Press
Sets: 3Reps: 12
Notes:This great compound shoulder exercise will get you a great powerful sexy upper body. Make sure you do this properly, a spotter may be required.
Barbell Curls Exercise Picture 7. Barbell Curls
Sets: 3Reps: 12
Notes:This is the third circuit set and should be done with tricep pulldowns
Tricep Pulldowns Exercise Picture 8. Tricep Pulldowns
Sets: 3Reps: 12
Day 5 - Lower Body
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Notes:Use weights and challenge yourself. Complete this exercise and then do a ball crunches while you're resting your legs for the next set.
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 12
Notes:Complete back extension on a ball while waiting for the next set.
Standing Calf Raises Exercise Picture 3. Standing Calf Raises
Sets: 3Reps: 12
Notes:Complete leg raises either in the roman chair or on the ground after each set of calves.
Power Clean (Hang Clean) Exercise Picture 4. Power Clean (Hang Clean)
Sets: 3Reps: 12
Notes:Finish your leg day off with a power clean. You may need instruction on how to do this properly. Proper performance is necessary. Try machine crunches with weight after this exercise (while you're waiting for your next set).

With this log you will be able to print off as many sheets as required to track this workout.

Britney Spears Basics

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