The Lean and Mean Routine…………

Here is a great workout that I came across in a Fitness RX magazine. For the full article click the link  –

http://www.fitnessrxmag.com/fitness/training/1422-explosive-fat-blaster-workout.html

This workout incorporates weight training, interval training, and aerobics.  A high intensity routine that will provide results.  This is definitely in line with my HITT blog.

 

 

Monday

Explosive Weight-Training Circuit

With the exception of kettlebell swings, do each exercise explosively during the active phase (concentric) and slowly during the recovery phase (eccentric)— 1 second for the concentric phase and 3 seconds for the eccentric phase. Rest 30-60 seconds between exercises. Do this circuit one to three times, depending on your fitness and motivation.

• Kettlebell swings (1 X 10; 18 pounds; can substitute a dumbbell)

• Squats (1 X 10)

• Lunges with dumbbells (1 X 10)

• Dumbbell shoulder presses (1 X 10)

• Assisted pull-ups or lat pulls (1 X 10)

• Push-ups (1 X 10)

• Biceps curls (1 X 10)

• Curl-ups (1 X 10)

Aerobics: 30-60 minutes of treadmill walking or running at a moderate intensity. You can substitute any aerobic exercise of your choice (e.g., outdoor walking, swimming, tennis)

Tuesday

High-Intensity Interval Training on Elliptical Trainer or Stationary Bike

Type of Exercise	Time for Each Interval	Exercise Intensity	Repetitions	Rest Between Intervals
HIT on elliptical trainer or stationary bike	30 seconds (adjust tension for maximum effort)	100 percent maximum effort	4-8	4 minutes

Wednesday

High-intensity circuit training and aerobics; see Monday.

Thursday

High-intensity interval training; see Tuesday.

Friday

High-intensity circuit training and aerobics; see Monday.

Saturday

Rest

Sunday

Rest