Wednesday, March 27, 2013

Body weight exercise to burn fat, strengthen muscles, increase stamina



Get super fit with this high-intensity combination of strength and cardio exercise that targets every muscle in your body, gets your heart racing and burns loads of calories. No messing around here — no wasting time! Just get it in and get it done. Less time in the gym means more time for other things. Besides, all you really need for this workout is a bar and you can do it anytime, anywhere.

Don't worry, there are also modified versions of this workout for beginner and intermediate. :) Get all the details on this workout, as well as, modified moves here:

Quick tip on choosing the right weight for this workout if you're using free weights or machine: Choose a load where you can complete the reps recommended, providing the last few reps present a major challenge to complete, but you manage to complete it in proper form regardless. (That's generally how you want to choose your weights.)

Beginners:
Repeat this as many times as possible — minimum of 5 rounds. Each time you repeat this entire sequence, decrease the first exercise by 1 rep. In this case, the first exercise is the seated row. First round is 10 reps, next round is 9 reps, and then 8 reps and so on, but no less than 5 reps.

- 10 seated row (machine)
- 5 push up on knees
- 10 half jump squats

Intermediate:
Repeat this as many times as possible — minimum of 5 rounds. Each time you repeat this entire sequence, decrease the first exercise by 1 rep. In this case, the first exercise is the seated row. First round is 10 reps, next round is 9 reps, and then 8 reps and so on, but no less than 5 reps.

- 10 seated row (machine) or lat pulldown (machine). Alternatively, you can do assisted pull-ups with bands or steps set up in advance.
- 5 regular push ups
- 10 jump squats with a half knee tuck

Advance:
Follow the program instructions on the video to execute the exercises below. :)

- narrow grip pull-ups (hanging or supine)
- alternating one-leg push ups
- jump squats with full knee tuck 

Want to join me for a 10-Minute Body Burn to blast fat fast? We can do the entire workout together. Can you keep up? ;) Check it out here.

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