An intense short workout, with little rest is the key to burning fat while increasing strength and cardio. If this is your goal then this is your workout.
Larry Devingt, a good friend of mine, work colleague and subscriber to Funk Fitness sent this workout to me last week. He is a long time gym rat, and was used to lifting BIG WEIGHTS with proper form. So when he sent me the below workout, it surprised me.
Larry said, “I’ve been listening and reading your workouts and decided to try something new, to increase my conditioning, burn some fat and challenge me”
The result is an upper body and lower body split that Larry is gracefully giving to those that want results, but do not want to spend useless time in the gym. Larry added, “You want to make sure that you use light weights, good form and keep the heart rate up, but that will natural happen from the intensity of the workout”.
Larry puts, “I like these types of workouts for the first month or so, to strengthen the heart and lungs to prepare me to transition into heavier weights and workouts”.
I forgot to mention that Larry is just getting back into the gym after a 1 year layoff and he is in his mid forties. This is the workouts he starts with.
My hats off to him!
This workout is intense, challenging and results driven.
Do these workouts for the next four weeks, increasing your weight slowly, not sacrificing the number of reps. You will see results.
In terms of rest period, there are none. But if you need to take 3-5 second breathers between and during sets, feel free. JUST GET IT DONE!
Thanks for this workout Larry.
If you have any workouts that you want to share please send them to funkrtoberts@gmail.com and I’ll post them on the blog.
So once again, do this workout for the month of October and let Larry and I know about your results. I’ll keep you posted on Larry as well.
UPPER BODY WORKOUT:
Program: High reps & light weight
Workout time: under one hour.
Alternate between chest and back. Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )
WARM UP - 5 min stationary bike
CHEST AND BACK
3 sets of below superset no rest in between sets
a) Flat bench/ 20 reps
b) Seated rows /20 reps
3 sets of below superset no rest in between sets
a) Dips/ 20 reps
b) Pull downs/ 20 reps
SHOULDERS – GIANT SET
3 sets of below giant set with no rest in between exercises – that’s 180 reps in a row. Use light weight
a) Dumbbell presses/20 reps
b) Side laterals/20 reps
c) Bent over rows/20 reps.
ARMS
3 sets of below superset no rest in between sets
a) Barbell curls
b) Triceps pushdowns – 20 reps per set
ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps
JOG
20 minute jog on treadmill
STRETCH
Stretch for 20 min. – focus is on upper body – this makes it less painful the next day
LOWER BODY WORKOUT
Program: High reps & light weight
Workout time: under one hour
Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )
Not bad for an old guy!
WARM UP – 10 min stationary bike or walk treadmill
LEGS
3 sets of below superset no rest in between sets
a) Leg Extension/ 25 reps
b) Leg Curls/25 reps
Barbell Squats - 3 x 25 reps – rest for 90 seconds
Calf Raises – 3 x 25 reps – rest for 30 seconds
ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps
RUN/JOG
Run/Jog on treadmill for 30 min. at speed of 3.5 - 4.5
STRETCH
Stretch for 20 min. – focus is on legs – this makes it less painful the next day
LASTLY, ADD ANOTHER WORKOUT DAY OF YOUR CHOICE
Good Luck and LEAVE COMMENTS!
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