Workout of the Day

Here's a workout that I did today that's guaranteed to burn fat, give you a metabolic afterburn and keeps your muscles guessing.
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

Strength - 60 sec. rest between sets; Alternate exercises

• 1) Squats - 2-3 sets x 4-6 reps
• 2) Bent-Over Barbell Rows - 2-3 sets x 4-6 reps

Transition Zone - 60 sec. rest between sets; Alternate exercises

• 3) Jump Squats - 3 sets x 10-12 reps
• 4) DB Rows - 2-3 sets x 4-6 reps

Burn Zone - No rest between A & B exercise pairs; 60 sec. rest between #5 pair & #6 pair supersets

• 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

Metabolic Zone

• 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.

Mission accomplished in 50 minutes!
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