Dynamic Warm-Up - Complete a set of each exercise in the same numbered pair (for example, 1A & 1B, 2A & 2B, etc.) back-to-back w/ no rest between sets. Once finished, rest for 1-min. and move on to the next exercise pair.
- 1A) Jump Rope - 30 sec.
- 2A) Lateral Skiers - 20 reps
- 1B) T-Push-Ups - 20 reps
- 2B) Dynamic Lunges - 20 reps
- 1C) Jacks - 20 reps
- 2C) Gate Swings - 20 reps
- 1) Squats - 2-3 sets x 4-6 reps
- 2) Bent-Over Barbell Rows - 2-3 sets x 4-6 reps
- 3) Jump Squats - 3 sets x 10-12 reps
- 4) DB Rows - 2-3 sets x 4-6 reps
- 5A) - Bench Step-Ups - 2-3 sets x 12-15 reps (each leg)
- 5B) - Lat Pulldown - 2-3 sets x 12-15 reps
- 6A) DB Squats - 2-3 sets x 12-15 reps
- 6B) Push Press - 2-3 sets x 12-15 reps
- Seal Jacks - 30 sec.
- Jump Rope - 90 sec. of active recovery
- Single Leg Lateral Hops - 30 sec. (each leg)
- Jump Rope - 90 sec. of active recovery
- Mountain Climbers - 30 sec.
- Jump Rope - 90 sec. of active recovery
- DB Swings - 30 sec. (each arm)
- Jump Rope - 90 sec. of active recovery
- Jumping Jacks - 30 sec.
- Jump Rope - 90 sec. of active recovery
- Burpees - 30 sec.
Again, notice that I didn't do any slow, boring cardio. I worked using a combo of various training zones, supersets and high-intensity intervals (HIIT) in the Metabolic Zone which results in a higher output of fat calories and post-workout metabolic acceleration.
Train hard & have fun!
-AR
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