In order for fat to burn and muscles to grow, the body needs some healthy stress. We will provide it for you. The program consists of supersets, each of which targets a specific muscle group. it is necessary to achieve acidification. Then hydrogen ions accumulate in muscle cells, and they, in turn, contribute to the production of hormones necessary for muscle growth and fat consumption.
In the process of doing the exercises, you will feel a burning sensation in the working area – this is a sign of sufficient acidification and at the same time a “stop” signal. Therefore, it is so important to choose the right dumbbell weight: it should allow you to achieve the desired effect and at the same time meet the specified number of repetitions. Approximately count on the range of 3-7 kg.
* The training scheme is already familiar to you circular.
* After each superset, rest as you feel. If you want – until full recovery, or add heat, reducing the respite. Just be careful with yourself, excessive stress will go to the detriment!
* Complete 3-4 laps in total.
*Do this workout no more than three times a week.
How to calculate the load level
There is such a test – the Rufier-Dixon test. It shows what level of stress your heart can withstand without risk to health. We suggest you go through it so as not to overdo it in the classroom. You will need to check your pulse and calculate the index using the formula.
*Lie on your back for 5 minutes to calm down.
*Without getting up, measure the number of pulsations in 15 seconds (P1).
*Do 30 squats in 45 seconds.
* Lie down again and in the next minute measure the frequency of pulsations twice: for the first 15 seconds (P2), and then for the last 15 (P3).
Rufier-Dixon index = (4*(Р1 + Р2 + Р3) – 200)/10
Less than 3 – good performance;
3–6 – medium;
7–9 – satisfactory;
10-14 – bad (average heart failure);
15 and above – severe heart failure.

SUPERSET 1
1A. Front squat with dumbbell press
Stand straight with your feet slightly wider than your shoulders: the shells are at the shoulder joints, the barbells are parallel to each other. Sit down to a right angle at the knees.
Stand up immediately and squeeze the dumbbells up. From here, also without stopping, return to the squat. Do 10-12 of these repetitions.

1B. Standing dumbbell press
Put your feet hip-width apart and lift the shells as shown in the photo: the shoulder-to-body angle is 70-80 degrees, forearms are perpendicular to the floor, palms turned away from the face, elbows to the sides; press in good shape.
Powerfully squeeze the dumbbells up: the movement should occur in the same plane. Do 10-12 of these presses.

SUPERSET 2
2A. Back lunges with bicep curls
Stand up straight: feet hip-width apart, dumbbells at the hips (bars are parallel to each other). Lunge back with your left foot – to a right angle at the knee joints.
At the same time, lift the dumbbells to the biceps, turning your palms towards you. Return to starting position. This is 1 repetition. Take the next lunge with your right foot. Continue alternating until you have 20 repetitions.

2B. Plyometric split squats
Put down the dumbbells, put your hands on your belt and lunge with your left foot back.
Keeping your back straight, jump up with a powerful movement and change legs in a jump.
Land immediately in a split squat: now the left limb will be in front. Do as many reps as you can until your leg muscles burn. Do not forget that the angle at the knees at the bottom of the exercise should be straight.

SUPERSET 3
3A. Bent over with dumbbells
Place your feet hip-width apart, bend your knees slightly. With a flat back, tilt the body forward: straight arms are perpendicular to the floor, dumbbell barbells are parallel to each other.
As you exhale, spread the shells to the sides: the angle “shoulder – body” is 90 degrees. Slowly return to position A and repeat this movement 12-15 times.

3B. Dumbbell row in plank
Stand at point-blank range, putting your hands on the shells: hands under the shoulder joints, abs and hips in good shape. Lift the right dumbbell off the floor and, bringing the shoulder blades together, pull it to the belt.
Keep your body straight, do not turn to the side. Return to position A and repeat the same with your left hand. Each pull is 1 rep, do 20 of these.

SUPERSET 4
4A.Kranchi
Lie on your back, bending your knees: rest on the floor not with your whole foot, but only with your heels. Fold your hands behind your head.
Tightening your abdominal muscles, gently lift your shoulder blades off the mat. Hold this position for 3 seconds. And just as gently return to the starting point. Do 15-20 twists. Try to work only with the muscles of the press, do not strain your neck.

4B. “Bicycle” with a foot on the floor
Lying on your back, stretch your legs and clasp your hands behind your head. Raise your body 70-80 degrees off the floor. Twist to the right, pulling the right knee to the left elbow: the second leg remains on the floor.
Now twist to the left, lowering your right leg to the floor. Keep doing exercise for as long as you can – until the burning sensation in the abdominal muscles.