Sometimes I like to incorporate a heavy routine with a high intensity workout all in one for my clients. Going from heavy weights and rest to no rest and very little weight confuses the body and creates a great calorie burn. The heavy weight will promote muscle gain which will equal a higher metabolism. The high intensity limited rest with create a high calorie burn for the now. Here is the workout.
Neutral chest presses are done by lying face up on a bench holding the dumbbells with your palms facing each other. Keep your arms tight to your sides and press straight up.
GROUP A ( heavy weight )
Neutral dumbbell chest press-6 reps
SUPER SET WITH
Narrow grip lat pull down-6 reps
Rest 1 minute and repeat 2 more times. After completing 3 sets go right into GROUP B.
GROUP B
Squat jumps-15 reps
SUPER SET WITH
Medicine ball wood chops- 10 each side
Do not take rest, and repeat 1 more time.
Once finished with 2 rounds of group B rest 3 minutes and then repeat this whole routine starting from GROUP A again. After you complete another full routine move onto the GROUP C.
GROUP C ( heavy weight )
Row-6 reps
SUPER SET WITH
Dips-6 reps
Rest 1 minute and repeat 2 more times. After completing 3 sets go right into GROUP D.
GROUP D
Body weight alternating front lunges- 10 each
SUPER SET WITH
Bicycle crunch-20 seconds
Do not take a rest and repeat 1 more time.
Once done with 2 rounds of GROUP D rest 3 minutes and repeat this whole routine starting from GROUP C again.
Done!
I love the idea behind the fat-burning workouts, but I'd like to see more that take into consideration the equipment used. For instance, this workout requires a bench, the pull-down machine, a medicine ball, the dips bars, and two sets of DBs. I can't see myself running around the gym, hogging so much equipment, and hoping that no one tries to work in on a machine while I'm trying to superset these. Maybe consider two exercises on the bench for set A, two on a jump box for set B, etc. Just a thought. Love the blog and how often you update content!
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