Your Sample Workout Program

Your Sample Workout Program 25 Mar

Your Sample Workout Program

Below is a workout that I put together to help illustrate the idea of strength and interval training better…

You will follow a A & B schedule, this promotes variety in your workouts.

So week 1 you’ll workout 3 days with A, B, A

On your off days you want to do 30 minutes of general exercise, but don’t be so vigorous that you hurt your workout days. I honestly prefer walking, though I sometimes will ride my stationary bike on a low resistance setting.

Then in week 2 you’re 3 days will be B, A, B. Week 3 will be like week 1 and week 4 will be like week 2.

Your program will change every 4 weeks.

The reason for this is that your body adapts while you train, but if you keep the exercises the same your body will only adapt enough to meet the demands of those exercises.

Changing the requirements that you are asking your body to meet is how you will break through fat loss plateaus. So let’s get started (this program could be put into use today if you wanted).

Warm-up circuit (never skip this, if you are short on time reduce the number of sets instead).

Prisoner Squats – 10 reps

Pushups – 8 reps

Plank – 20 second hold

No rest between exercises, repeat warm-up circuit – 30 seconds between circuits.

Warm up Superset:

Bodyweight Squats – 8 reps using 75% of the weight you will use in your “real” set

Front Press – 8 reps using 75% of the weight you will use in your “real” set.

Rest 1 minute and move on to superset 1

Superset 1:

Bodyweight Squats – 10 reps (you can add weight with dumbbells here)

Front press – 10 reps

No rest between exercises, rest 1 minute and repeat for however many sets you want to do.

Superset 2:

Seated Row – 10 reps

Stability Ball Leg Curl – 12 reps

No rest between exercises, rest 1 minute and repeat for however many sets you want to do.

Superset 3:

Ab Curl-up – 10 reps

Side Plank – 15 seconds each side

Interval training on a stationary bike (A):
· 5 minute warmup· Perform an interval by exercising for 30 seconds at a “harder than normal” pace· 90 seconds of “active rest” (slowing the pace back down to below normal)· Repeat for 3-6 interval repetitions.· Finish with at 3 minute cool down.
This would be your A group, you’d also need a B to alternate with. It could look something like this:

Warm-up circuit Prisoner Squats – 10 reps

Pushups – 8 reps

Plank – 20 second hold

Warm up Superset:

Split Squats – 8 reps per side using 75% of the weight you will use in your “real” set

Chin-ups – 8 reps using 75% of the weight you will use in your “real” set.

Rest 1 minute and move on to superset 1

Superset 1:

Split Squats – 10 reps per side

Chin-ups – 10 reps No rest between exercises, rest 1 minute and repeat for however many sets you want to do.

Superset 2:

Rear-Deltoid Raise – 10 reps

A lot more data below : Phen24.
One Legged Hip Extension – 10 reps per side

No rest between exercises, rest 1 minute and repeat for however many sets you want to do.

Superset 3:

Stability Ball Leg Curl – 12 reps

Plank – 30 second hold

Interval training on a stationary bike (B):
· 5 minute warmup· Perform an interval by exercising for 45 seconds at a “harder than normal” pace· 60 seconds of “active rest” (slowing the pace back down to below normal)· Repeat for 3-6 interval repetitions.· Finish with at 3 minute cool down.
As you can see each superset consists of non-competing exercises designed to work multiple muscle groups at a time. This really does give you the maximum benefit in terms of increasing your metabolism, which is what is going to have you finally burning that fat for good.

This program could be a great start for you, but it is essential to keep variety in your workouts; you will need to change workout programs every 4 weeks for optimal results – this helps you avoid fat loss plateaus.