#SweatingOnSundays Workout

As promised, here is a new workout for this week to follow up on last week’s workout. If you missed last week, I will be posting a new workout every Sunday. This is for people who are trying to really burn fat and get bored with doing only cardio. You can use this in supplement to a cardio routine or in place of, as it incorporates a lot of cardio bursts and keeps your heart rate up the entire time, hitting that oxidative glycolysis (fat burning) zone mentioned in the blog titled, “Tredmills Are Boring.” You can find that blog entry from the home page if you want to catch up. Here is your Tuesday workout- enjoy!

TUESDAY’S WORKOUT #SweatingOnSundays:

(You can click on any exercise for a quick link to a video showing proper form and how to perform each exercise if you are unfamiliar. Remember only you know your limits, so be smart and go at a pace you can handle)

Each exercise is done one after another without break. You have a 5-10minute break after you have completed each exercise in order. Once your break is finished you go through the entire routine again. (Note: All Cardio Bursts are done in sprint-like intensity)

  1. Push ups  25 – 75 reps (vary on experience)
    Cardio Burst: Box Jumps – 15-20 (vary on experience)
  2. Pull Ups  5-20 reps (vary on experience)
    Cardio Burst: Battle Ropes (singles waves alternating)
  3. Flutter Kicks  1 minute – 1 minute 30 sec. (vary on experience)
    Cardio Burst: Mountain Climbers 1 minute – 1 minute 30 sec. (vary on experience)
  4. Walking Lunges (no weights) 10 – 30 each leg (vary on experience)
    Cardio Burst: Jump Rope 1 minute – 5 minutes (vary on experience)
  5. Seated Row: 15-30 reps (do a weight you will fail by on the last rep)
    Cardio Burst: Burpies – 15-25 reps (vary on experience)
  6. Tricep Dips 10-25 reps (vary on experience)
    Cardio Burst: Sleds 45lbs 10-20 reps (vary on experience)

Enjoy the new routine and as always stay motivated, that is the key to success in health.

 

-JB

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