INSTRUCTIONS:
To torch fat and still maintain muscle mass, start with this 40-minute strength-training circuit that works your whole body using harder exercises, lower reps, and longer rest periods. Then finish with 20 minutes of a classic metabolic resistance training (MRT) circuit. This provides the best of both exercise styles.HOW TO DO IT:
Perform this whole-body workout three timers per week with ideally 48 hours between workouts.1. Circuit x4
Single-Leg Box Squat
Max Reps
For: 1 Minute
REST: 2 Minutes
SPECIAL DIRECTIONS: Left leg
Sit tall on a bench or chair with your back upright and naturally arched.
Hold your arms straight out in front of you at shoulder level for balance, and raise one foot off the floor in front of your body.
Keeping your torso as upright as you can, push your body up to a standing position without putting down your lifted foot. (If you can't do this, try sliding your foot slightly back toward your body in the starting position.)
Slowly sit back down. That’s 1 rep.
Hold your arms straight out in front of you at shoulder level for balance, and raise one foot off the floor in front of your body.
Keeping your torso as upright as you can, push your body up to a standing position without putting down your lifted foot. (If you can't do this, try sliding your foot slightly back toward your body in the starting position.)
Slowly sit back down. That’s 1 rep.
Single-Leg Box Squat
Max Reps
For: 1 Minute
REST: 2 Minutes
SPECIAL DIRECTIONS: Right leg
Sit tall on a bench or chair with your back upright and naturally arched.
Hold your arms straight out in front of you at shoulder level for balance, and raise one foot off the floor in front of your body.
Keeping your torso as upright as you can, push your body up to a standing position without putting down your lifted foot. (If you can't do this, try sliding your foot slightly back toward your body in the starting position.)
Slowly sit back down. That’s 1 rep.
Hold your arms straight out in front of you at shoulder level for balance, and raise one foot off the floor in front of your body.
Keeping your torso as upright as you can, push your body up to a standing position without putting down your lifted foot. (If you can't do this, try sliding your foot slightly back toward your body in the starting position.)
Slowly sit back down. That’s 1 rep.
Pullup
Max Reps
For: 1 Minute
REST: 2 Minutes
Grab a pullup bar with an overhand grip that’s slightly wider than shoulder width.
Hang at arm’s length—also known as a dead hang—pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.
Pull your elbows to your ribs and squeeze your shoulder blades together. As you pull yourself up, imagine that you’re pressing down on the top of the bar. Look straight ahead and pull until your neck or upper chest touches the bar.
Pause, and then slowly lower yourself to a dead hang.
Explosive Pushup
Max Reps
For: 1 Minute
REST: 1 Minute
Assume a pushup position. Squeeze your glutes and brace your abs as if you were about to be punched in the gut.
Bend your elbows and lower your body until your chest nearly touches the floor. Then press yourself up so forcefully that your hands leave the floor. That’s 1 rep.
Bend your elbows and lower your body until your chest nearly touches the floor. Then press yourself up so forcefully that your hands leave the floor. That’s 1 rep.
2. Circuit x4
Shoulders-Elevated Hip Thrust
Max Reps
For: 1 Minute
REST: 15 Seconds
Lie with your upper back resting on a bench and your feet flat on the floor in front of you.
Raise your hips until your body forms a straight line from your shoulders to your knees.
Hold for a count and then slowly return to the starting position.
Raise your hips until your body forms a straight line from your shoulders to your knees.
Hold for a count and then slowly return to the starting position.
Pushup
Max Reps
For: 1 Minute
REST: 15 Seconds
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Squeeze your glutes and brace your abdominals—as if you were about to be punched in the gut. Maintain these contractions for the duration of this exercise.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That’s 1 rep.
Squeeze your glutes and brace your abdominals—as if you were about to be punched in the gut. Maintain these contractions for the duration of this exercise.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That’s 1 rep.
Stepup
Max Reps
For: 30 Seconds
SPECIAL DIRECTIONS: Left leg
Stand facing a box, bench, or step. Place your right foot on top of the box, so that your hip, knee, and ankle all form 90-degree angles.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Stepup
Max Reps
For: 30 Seconds
REST: 15 Seconds
SPECIAL DIRECTIONS: Right leg
Stand facing a box, bench, or step. Place your right foot on top of the box, so that your hip, knee, and ankle all form 90-degree angles.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
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