You'll now complete the same exercises as in phase 2 weeks 3 to 6 , but as a circuit, performing one exercise after the other with no rest in between. And can, again, progress this by adding more external resistance with a bag or with a band.
Take a look at the articles in this section regarding how to setup a good training program for your goals.
This is the time of day when the body is in peak condition for physical activity.
Sounds to me you would be better doing the latter, the more muscle you have, the easier it is to burn off the fat.
I may not get back to this thread for a week or so.
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