This workout includes full body balance by working both the upper and lower body as well as core. Compared to past PHA workouts posted this workout emphasizes heavier weights and more of a strength circuit. The goal of a strength training circuit is to help build muscle and shred fat while gaining strength. Muscle equals metabolism! In order to make this routine effective make sure you choose the appropriate load for the stated reps.
DYNAMIC INTERRUPT
What is this dynamic interrupt? Think of the dynamic interrupt as a major metabolic enhancement circuit. The dynamic interrupt was first intended as a way to increase conditioning with athletes. What was found was that is works great for fat loss! The dynamic interrupt will usually be a series of bodyweight exercises that will increase heart rate and lead to a greater metabolic effect. The lower rep ranges of the strength circuit plus the higher reps of the dynamic interrupt will lead to major fat loss!
A1) Pullup- 5 reps
A2) High step up- Use a high box, increasing emphasis on glutes- 6 reps per leg
A3) Alternating neutral grip shoulder press ( standing )-6 reps each arm
A4) Glute thrusters-5 reps, pause 2 seconds at the top of each * Most will need to use a barbell for extra weight
A5) Lateral step and chop with band-10 reps each http://www.youtube.com/user/H4training#p/u/45/RX-_yvo7Ez8
4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.
DYNAMIC INTERRUPT
1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise
Just 1x then take 2min rest before starting B
B1) Alternating seated row with cables ( palms facing each other )-6 each
B2) Deadlift with barbell-6 reps
B3) Incline dumbbell chest press-6 reps
B4) Alternating front lunges with dumbbells-6 each
B5) Pull and punch decline crunch with dumbbell-6 each
4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.
Your goal is to equal at the very least the number of reps you did on the dynamic interrupt the first time through.
DYNAMIC INTERRUPT
1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise
Do this just 1x
Done!
The obvious is that when you're eating far more often, you're constantly putting new nutrition into the body which will be used to repair muscle tissue. The second reason is that when your body is constantly digesting food, it's going to boost your metabolism, allowing you to burn more fat.
ReplyDelete