Holiday Time-Saver Strength Workout
Holidays are not the time to quit working out. Just make adjustments during this busy time to stay fit. Superset strength workouts allow you to do more work and burn more fat in less time. This happens because you work one muscle group while the opposite muscle group rests.
Being busy is not an excuse to skip your workout......get it done.
Here is the 3 step superset workout (about 35 minutes):
a) Step ups 5 sets/10 reps each leg (knee high platform) superset with Pullups, 5 sets/8 reps
(Rest 1 minute between supersets)
b) Pushups on DB (pictured above) , 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps (Rest 1 minute between supersets)
c) DB Shoulder Press, 5 sets/10 reps
(Rest 30 seconds between sets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes, quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working hard and smart!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Being busy is not an excuse to skip your workout......get it done.
Here is the 3 step superset workout (about 35 minutes):
a) Step ups 5 sets/10 reps each leg (knee high platform) superset with Pullups, 5 sets/8 reps
(Rest 1 minute between supersets)
b) Pushups on DB (pictured above) , 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps (Rest 1 minute between supersets)
c) DB Shoulder Press, 5 sets/10 reps
(Rest 30 seconds between sets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes, quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working hard and smart!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
