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45-60 Minute Full-Body Weight & Cardio Workout
| Superset routine: | 2-3 minute CV warm-up then abs |
| (before your start) | plan ahead with exercises |
| pick exercises similar to those listed, don't have to be exact | |
| pick exercises that are geographically close to each other, don't run all over the gym | |
| heavy sets 8-12 reps | |
| use slow, proper form | |
| keep core tight, knees soft | |
| feel muscle belly being used | |
| no rest between exercises | |
| one minute rest between sets | |
| use rest to stretch | |
| do CV last |
| 2 X 20each | reverse crunches & crunches |
| 2 X 10each | wide grip back & chest press |
| 2 X 10each | narrow grip back & flyes |
| 3 X 10each | overhead press & lat raises |
| 2 X 10each | bicep curls & dips |
| 2 X 10each | concentration curls & pushdowns |
| 25-30 minute CV | hard intervals, mix & match |
Try this routine whenever crunched for time or as a fat-burning workout for 3-4 weeks, 3 days/week with at least one day rest in between. If you're still sore, wait another day. Add more days just CV....45-60 minutes of 2 different machines, moderate intensity for maximum fat loss. This routine will not work for maximum muscle gain.