With Halloween just around the corner everyone’s looking for the next best costume to impress those guys and girls at the Halloween work party. You have the green body paint but it’s now time to decide, are you going as Shrek, or the Hulk? And for the ladies, who wants to get that cat women costume out? (Halley berry style)

This workout is designed to take your fitness too the next level, shredding that unwanted fat and toning the body as the sessions progress. We all get to a stage where its hard to progress and we become comfortable training the same body parts at the same time every week, for the same amount of weight and reps.

I’m here to show you that with me progress can be made, structured workouts such as this allow your body to be challenged on a regular basis and I promise you will see results very quickly with a little structure and guidance.

This type of workout focuses on a full body session, hitting all the major muscles in 45-minutes. Its fast paced and the rest period is minimal. This allows your body to perform to its max ability and strips fat away very quickly. All the exercises involve some kind of weight so your body will lean out and tone at the same time. So here it is!

Circuit 1

Hack squats 20 reps

Military press 20 reps

Bent over row 20 reps

Clap press ups 20 reps

Step ups 15 each side

Repeat 3 times with no rest, after 3 circuits take 2 minutes rest, then move on

Circuit 2

Shoulder press 20 reps

Barbell lunges 20 reps

Incline DB chest press 20 reps

Bulgarian split squats 20 reps

Prone flys 20 reps

Walk up stairs (weighted) 30 seconds

Repeat 3 times with no rest, after 3 circuits take 2 minutes rest, then move on

Circuit 3

Leg press 20 reps

Later raise 20 reps

Lat pull down 20 reps

Push-ups 20 reps

Bicep curls 20 reps

Fast sprint 30 seconds

Repeat 3 times, and then you’re finished!

It’s not going to be easy guys but if it were everyone would look like Brad Pitt and Megan Fox. It takes hard work and dedication and it’s not just the training but the diet as well. Have a go and let me know how you get on.

Over the course of October I will be introducing free introductory taster sessions as a way of demonstrating the techniques I use in my transformation workouts. If this is something you are interested in please feel free to drop me an email or give me a call.

Ben west body transformation coach Gymbox Bank

E. bwest_0121@hotmail.com