Thursday, August 30, 2012
Generally when you are training to change your body composition you think high reps, low weight and not much else. Training like this is not wrong and I do use that type of work with my clients, however lifting with lower reps and heavier weights cant be overlooked and needs to be apart of your program. You need to build muscle mass in order to drive your metabolism and burn more calories at rest. More often than not you will feel more exhausted from doing the workout format below that something that is deemed more "cardio" based.
* The weights used need to be heavy for the first grouping of 4 exercises. The 7th and 8th rep should be very tough and be hard to finish, if this is not the case then bump up the weight used. It is ok to drop down weight as you move from set to set if need be.
A1) UPPER BODY PULL MOVEMENT- 8 reps
A2) LOWER BODY QUAD DOM MOVEMENT- 8 reps ( squats, lunges, split squats etc )
A3) UPPER BODY PUSH MOVEMENT- 8 reps
A4) LOWER BODY HIP DOM MOVEMENT- 8 reps ( deadlifts, glute thrusters, ham curls variations )
* 6 total rounds. Take 2-3 minutes between rounds ( if the weight is hard enough then this will be needed)
Conditioning & Core
Pick 2 core exercises
Pick 2 conditioning exercises ( ball slams, burpees, hill climbers, rope work, sled work, etc )
*Do 4 total rounds. Take 60 sec- 90 sec between rounds