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8 AMAZING FAT-BURNING INTERVALS

8 AMAZING FAT-BURNING INTERVALS

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WORKOUT ONE >>

 Courtesy of Mike Duffy, owner and head trainer at Mike Duffy's Personal Training Studio.

Round One:
> Burpees
> Mountain Climbers
> Jumping Jacks

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

> Jump rope 3 minutes

Rest 1 minute

Round Two:
> Walking Lunges with kettlebell exchange underneath leg
> Pushups
> Lunge Jumps
> Walk-outs (inchworms)

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

Round Three:
> Traveling Kettlebell Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

Round Four:
> Traveling Side Lunges
> Dips
> Speed Skaters (lateral jumps)
> Plank to Pushup

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

WORKOUT TWO >>

 Courtesy of Brian Jensen, CPT of Mike Duffy's Personal Training Studio.

> Jump Rope
> Plyo Push-up
> Bodyweight Rows
> Medicine Ball Squat to Overhead Throw
> Burpee
> Medicine Ball Chest Pass
> Renegade Rows
> Jumping Lunges
> Planks
> Treadmill Incline Sprints

Follow a Tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the above exercises. Go through each exercise once before repeating the entire circuit. Rest two minutes before repeating. Aim to complete three rounds of the circuit.

WORKOUT THREE >>

 Courtesy of JC Deen of JCDFitness.com

> 30 seconds of this:  25 mark for rope movement
15 second rest
> 30 seconds of sledgehammer to a tire as fast as possible
60 second rest between supersets

Repeat two to three times post workout for conditioning purposes.

WORKOUT FOUR >>

 Courtesy of JC Deen of JCDFitness.com

> 30 Yard Loaded Sled Push
> 25 Kettlebell Swings
90 second rest between sets

Repeat two to three times post workout.

WORKOUT FIVE >>

Courtesy of Justin Klein, CSCS with HUMANFITPROJECT

> 1 minute Sprint
90 second Recovery
> 1 minute Sprint at 3% incline
90 second Recovery
> 1 minute Sprint at 6% incline
90 second Recovery
> 1 minute Sprint at 9% incline
90 second Recovery
> 1 minute Sprint at 12% incline
90 second Recovery

Repeat three to six times depending on level of conditioning.

WORKOUT SIX >>

 Courtesy of Justin Klein, CSCS with HUMANFITPROJECT

> 5 minute jogging warm-up

> Increase speed/intensity until heart rate reaches 85% of peak heart rate.

> Lower intensity to a jog/brisk walk until heart rate reaches 65% of peak heart rate

> 5 minute jogging cool-down

Continue these intervals for four to six rounds to start. As conditioning increases set a time limit and attempt to achieve a certain goal of intervals by the end of this time. If you don’t have a heart rate monitor, find your pulse and count for six seconds then multiply that number by 10 to estimate your heart rate.

WORKOUT SEVEN  >>

Courtesy of Jeremey DuVall, CPT of JeremeyDuVall.com

> 30 seconds of Tire Flips
> 30 seconds of Medicine Ball Slam
> 30 seconds of Battle Rope Slams
> 100 yards of Loaded Sled Push
> 100 yards of Farmer’s Walk

Repeat for a total of four rounds resting two minutes between each round.

WORKOUT EIGHT >>

Courtesy of Jeremey DuVall, CPT of JeremeyDuVall.com

> 30 seconds of Kettlebell Swings
> 30 seconds of Right Arm Kettlebell Snatch
> 30 seconds of Right Arm Kettlebell Push Press
> 30 seconds of Right Arm Overhead Walking Lunges with Kettlebell
> 30 second Sprint

Rest 90 seconds then repeat on left arm. Aim for completing two to three circuits on each arm.

Article By : http://www.mensfitness.com/training/cardio/8-amazing-fat-burning-intervals

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