Workout Description
Time for turbulence shocks your body into using the magic combination of weights and cardio to get rid of your body fat, especially around your mid section. I’ve also used this routine as a tone and shaping routine with great success.
Workout Notes
Superset training, perform exercise A followed by B with no rest inbetween, that’s one set of each exercise. Alternate between workout 1 and workout 2. One week you will do workout 1 twice and workout 2 once. The next week you will do workout 2 twice and workout 1 once and so on. Perform workout 1 on Monday, workout 2 on Wednesday, back to workout 1 on Friday. The next week you should do workout 2 on Monday, workout 1 on Wednesday and workout 2 again on Friday. Of coure, you don’thave to stick to Mondays, Wenesdays and Fridays – you could opt for Sundays, Tuesdays and Thursdays if those days are more convenient. The idea is to rest at least a day between workouts. Perform the cardio intervals at the end of every workout.
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: |
Weight Loss 3 or 4 Superset Training 8 Intermediate |
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| Exercise | Sets | Reps | |
| 1A) Wide Grip Bent Over Row | 3 | 8 | |
| 1B) Dumbbell Bench Press | 3 | 8 | |
| 2A) Dumbbell Row | 3 | 8 | |
| 2B) Elevated Press Up | 3 | 8 | |
| 3A) Dumbbell Lying Triceps Extension | 3 | 8 | |
| 3B) Dumbbell Incline Curl | 3 | 8 | |
| Cardio Intervals | 10 minutes | - | |
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| Exercise | Sets | Reps | |
| 1A) Chin Up | 3 | 8 | |
| 1B) Split Squat | 3 | 8 | |
| 2A) Dumbbell Shoulder Press | 3 | 8 | |
| 2B) Romanian Deadlift | 3 | 8 | |
| 3A) Barbell Ab Rollout | 3 | 8 | |
| 3B) Waiters Bow | 3 | 8 | |
| 4A) Plank | 3 | 1 (30 seconds) | |
| 4B) Dumbbell Woodchop | 3 | 8 | |
| Cardio Intervals | 10 minutes | - | |
Cardio and Interval Training Explained
Instead of performing long, slow steady aerobic exercise, go hard for short periods of time, like 30 seconds or so, then easy for a minute or two. This is a great way to finish your workout.
Warm up for 3 minutes, go hard for 30 seconds, go easy for 90 seconds, go hard again for 30 seconds, go easy again for 90 seconds, go hard again for 30 seconds, then cool down for 2 minutes 30 seconds.
How much rest time should I take between sets?
Take around 45 seconds between each superset Guy, that’s about enough to keep the intensity high but also allow you to recover enough to use a decent amount of resistance