January 11, 2017
Workout Idea For Your 2017 Goals
One things that is extremely helpful for both nutrtion and working out .
There like training wheels.
They allow to think less and just take action more. As wells focus on the important stuff like.
Learning great from.
Learn where to feel each exercise.
Focusing pushing the intensity.
So today I want give you a metabolic strength template. Which is great for building muscle in all the right places as well burning calories and boost your metabolic rate(which burn more calories after your workout)
Let’s dig in.
Power/ core- The first thing we want address in this workout is working explosive power or if your a real beginner build a core.
Example of this
10 yard sprints x5 or
Plank for 30 sec
ab roll outs 8 for 3 sets
Big lift– Next we want to get strong at big main lift for reps of 5-8. This would be dead-lift, some type squat, chin bench press. Do this for 3-5 set. Each week try to lift a little more weight.
Super set– This is going be a lower and upper body exercise, that you’ll do back to back. I would keep the reps to 8-15 reps. Also try not repeat the same movement. So, if you just did a heavy squat, you don’t want squat agin in your super set. Stick to 2-4 sets
Here is an example of a few
hip thruster 10 reps
db chest press for 10 reps
elevated split squat 10/side
strap rows 10 reps.
Circuit The last part will be a circuit. We want to do compound exercise, because they burn the most calories and go through this as many times as possible in a given time. I would stick to reps of 8-15 and do it 8-12 minutes.
Her is an example
kb squat 12 reps
pushup for 12 reps
Alternating step 12/side
1 arm rows 12/side
Repeat as many times as possible in 10 minutes.
So, the workout would look like this.
Lower body exercise
Upper body exercise
The cool thing about this is you can plug and play and nevr gert bored. If you try it, let me knwo what you think.