H4 Fat burner #16-Fearsome foursome routine

Love this workout because it involves every aspect you would want in a good workout to lean down or to get into better condition. The resistance training allows you to maintain muscle mass which is key to metabolism. The core work is needed for all because of its importance to the overall body. Weak core, weak body. Finally, the conditioning exercises allow for a high calorie burn in session. I only put 3 separate circuits but you could add a 4th.

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

A1) Upper body pull- Pullup-8reps

A2) Lower body-Split squat with dumbbell-8 reps per side

A3) Conditioning-Jackknives ( burpees )-10 reps

A4) Core-Resistance band chops-15 reps per side

Repeat this for 2-4 more rounds depending on your fitness level

B1) Upper body Push-Standing neutral grip dumbbell shoulder press-8 reps

B2) Lower body-Deadlift with barbell-8 reps

B3) Conditioning-Heisman hops-12 per side **

B4) Core-Reverse crunch-10 reps

**To learn how to do the Heisman hops watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

C1) Upper body Pull- Reverse grip cable row ( palms up )-10 reps

C2) Lower body-Lateral step up with dumbbell-8 reps per leg

C3) Conditioning-Lateral shuffle-8x ( distance between cones 20 ft ro so ) **

C4) Core-Plank hold for time ( whatever you can do with good form )
**To learn how to do the lateral shuffle watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

Done-

Snow day!!!

It snowed like crazy yesterday in Chicago and has continued to do so today. Despite living in a city that sees bad weather like 70 percent of year people for some reason freaked out over this storm. I must say that the combination of thunder, lighting and snow is crazy but it was not the end of the world like the Chicago media made it seem to be. Watching the news it seems there is bad weather all over the country the last couple of days even in Dallas for the Super Bowl. Many people are not going to work and school and will have plenty of free time sitting at home. So I thought this would be a perfect time to suggest some things to do while bumming around the house.

1. Try and stack up against a Navy Seal. See how many pushups you can do in 2 minutes. Minimum would be 42 pushups, but the average would be 100. Make sure you have proper form. Challenge yourself!

2. Quick blast routine:
Minute 1-2: Some form of cardio like jump rope, running the stairs or running in place
Minute 3-4: As many pushups as you can
Minute 5-6: Stairs, jump rope or running in place again
Minute 7-8: Squats as fast as you can
Minute 9-10: Back to the cardio....but this time try and do as much as possible!

3. List your goals. List both short-term and long-term goals. Then re-evaluate your current workout routine. Are you getting the results you want with what you are doing?

4. Go outside and shovel. Great for the core, shoulders, back and legs.

5. Quick combo routine:
Use something that resembles a dumbbell like a gallon of milk- do 15 reps of one arm rows then immediately do 10 jackknives ( burpees ) and repeat this for 6 rounds.

6. Cook! Now is your chance to make a good meal and prep the rest of the weeks meals.

7. Checkout this motivational video. Its about being a champion. Not just for sport but for life. If this doesn't get you pumped then I don't know what will.
http://www.youtube.com/watch?v=OtAdneAfzcc

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps


Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps