Warm-up: 2 sets 10 reps Dynamic squats Double arm dumbbell swings Super star lunges Push ups Work out: 3 sets 12 reps RDL, bent over row, reverse lunge ( each leg) Cross legged burpee push up Front squat and press Side lunge and curl Core Blast: 2 sets 8 reps each Plank to push up …
Some Science Behind Fat Loss
I recently came upon an article (http://www.thepostgame.com/blog/training-day/201104/warm-cardio-then-go-weights-right-wrong ) with so much contradictory information on fat burning work outs I had to write a comment. Let’s take a look at one quote here in red. “The body needs to burn through its sugar source first before it taps into the fat,” says Iman Nikzad, who runs the fitness …
Sample MtnBuilt Boot Camp 60 min Session
MtnBuilt Boot Camp Work-Out SAMPLE SESSION Warm-up (20 seconds per exercise) – 10 minutes • Dumbbell swings • 1 Arm Push Press • Core Row • Bird Dog • Cross Body Mountain Climbers Rest 2 minutes and repeat 1 more time Upper Body Strength circuit - 12 Reps 3 sets • 1A Bench Press on …
Last Day Ladder Workout (Day 18)
Ladder workouts are great for burning fat and building lean muscle. They are simple to do and take no time to complete, getting you in and out of the gym quickly. Start with 1 rep and move up in reps to 10 then back down again. The exercises: Kettle Bell or Dumb Bell Swings Decline …
Core Movements (Day 17)
The safest and most effective way to improve core strength is to focus on exercises that require your body to stabilize the spine and resist rotation, not create it. The athletic “ready” position is useful in all sports and keeping your shoulders and hips square creates a stable place to generate power. 30 seconds for …
10 Minute Body Weight Workout (Day 16)
10 Push Ups 10 Inverted Body Weight Rows 20 Body Weight Squats 10 Split Squat Jumps (5 each side) Complete 5 rounds with a 1 minute rest between each round. Share
Vertical Push/Pull (Day 15)
For today, choose a weight that is 60% of your one rep max on the push press. 15 reps should be challenging, but doable. Superset all 3 exercises for 15 reps each. Front Squat Push Press Pull Up Rest 90 seconds and repeat 4 times, for a total of 5 rounds. Share
One Dumbbell Full Body Workout (Day 14)
For this workout, use one dumbbell instead of two. When you stop tracking reps and do the exercises for time, you focus more on form and, in turn, trigger more muscles and maximize time under tension. Perform each exercise for 45 seconds, rest 1 minute and repeat 3 more times for a total of 4 …
Classic Hypertrophy (Day 13)
Nothing fancy here simple movements, simple exercises, big gains. 5 sets of 5 reps 1a Dumbbell Incline Bench Press 1b 3 point bent over 1 arm row 60 seconds rest between sets (complete 1a and 1b before moving on) 2a Seated Dumbbell Shoulder Press 2b Weighted Wide Grip pull-ups 60 seconds rest between sets 3a …
Rest Day
Only 6 work outs remaining for the month of March, are you on track?? Share