This workout series was originally produced by HFP for. LUNGES FOR TIME x 4 minutes with no rest. 40 YARD DASH x Sprint very minute on the minute for 4 minutes.ĥ. OVERHEAD PRESS 3-5 sets 10 reps 90 sec Day 5 - Outdoor/at-homeĢ. FRONT SQUAT 3-5 sets 10 reps rest 90 secĤ. Repeat the following circuit until 100 reps are reached.ģ. JUMPING JACKS x 30 Day 3 - Outdoor/at-home OVERHEAD PRESS 3-5 sets 10 reps 90 sec DAY 2 - Outdoor/at-homeģC. BENT-OVER ROW 3-5 sets 10 reps rest 90 secĤ. BENCH PRESS 3-5 sets 10 reps rest 90 secģ. BACK SQUAT 3-5 sets 10 reps rest 90 secĢ. The Intermix Workout Routines DAY 1 - In the gymġ. 3×20 walking lungewith dumbbells (10 each side) 4. If you’re looking for more weight training, check out the BUILT for the BEACH v2 workout plan. Day 1:Lower body strength Equipment: dumbbells or kettlebells, barbell and plates, leg curl and/or leg extension machines 1. If you want a similar program, check out our Quick-Switch workout plan. More strength? Try the 4-week Pre-cut plan or the 3-day Monster plan. If you want more mass, try our 4-week Bulk Up plan. Follow the plan for 4 weeks then cycle through another round but increase the weight used. Day 1 and day 4 are in the gym, day 2, 3, and 5 are outdoors or at-home. Work out for five days straight, then rest for two days. Want more gut-busting, metabolism-stoking routines? Check out our 5 high-intensity Hurricane workouts for fat-loss. You’re bulking up and cutting fat, simultaneously. With the combination of these two, you’ve essentially transformed your body into a lean, mean, muscle-building machine. This two-pronged approach works because the cardio helps burn the calories necessary to lose weight and weight training increases lean muscle mass, which helps keep weight off over the long term. They’re high-intensity, non-stop circuits to get your heart rate elevated and metabolism firing. How to Slim Down Quadriceps The best way for men to shed that spare tire is to use a combination of weight training and cardio exercise. These routines will compliment the muscle-building routines and act as fat-loss accelerators. In between the weight lifting days are the bodyweight-only conditioning workouts (three). Need some tips and cues on how to do the main lifts better? Check out our how-to guide of the best exercises for men and women You’ll perform each exercise for 10 reps and rest for approximately 90 seconds. The weight lifting days (two) are solely focused on building rock-solid lean muscle with the five big lifts: squat, deadlift, bench press, row, and overhead press. Only two days are in the gym and three can be done outdoors or at-home. There’s two parts: weight lifting days and conditioning days. Another added bonus: cardio is kept to a minimum too. The 4-week Intermix workout plan by HFP contributor Bryan Olson ( is the perfect solution for building lean muscle when you want to keep training time to a minimum. When the weather is great, no one wants to spend too much time cooped up in the gym.
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