Before you lose more motivation than fat, we've asked owner of TRyM Fitness and HUMANFITPROJECT correspondent, Tim McComsey C.S.C.S., RD. to provide and demonstrate a great workout to replace those boring cardio sessions. It's a 5-move, 7-rep, "down-the-ladder" giant set that will boost your strength, endurance and torch fat.
THE ROUTINE SET UP
> Select ONE weight or amount of resistance for ALL the exercises [5] in the set.> Perform all exercises [5] in a row with NO rest in between the movements.
> Rest ONE minute after completing all of the movements [5] collectively.
THE ROUTINE STRUCTURE
SET ONE: 7 repsSET TWO: 6 repsSET THREE: 5 repsSET FOUR: 4 repsSET FIVE: 3 repsSET SIX: 2 repsSET SEVEN: 1 repSLIDE TWO: The Moves & Demonstration
> With an overhead grip (knuckles facing forward and palms back) grab the bar just about shoulders-width.
> Bend forward at the hips while keeping the back straight.
> Pull the barbell upwards to about just below your chest.
> Squeeze your shoulder blades together. Release and repeat.
NEXT SLIDE: Move Two
> With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.
> Sit back with your weight on your heels.
> Pull the barbell upwards while guiding it along your shins. Keep your butt down!
> When the barbell reaches your knees "pop" your hips forward. Repeat
NEXT SLIDE: Move Three
> With an overhead grip (knuckles facing forward and palms back) grab the bar just outside shoulders-width.
>"Clean" the bar to the top of your chest/shoulders.
> With weight on your heels and the body in a straight line, explosively press the bar overhead.
> Lock the shoulders out, slowly lower the weight and repeat.
* Always remain looking forward during the movement. Also, the bar should travel on-line in front of your nose and chin.
NEXT SLIDE: Move Four
> Slowly lower down toward a fully squatted position - Think of this as trying to sit on a stool right behind you.
> Keep your weight balanced between the balls of your feet and your heels as you go down.
> Push your chest out very slightly in front of you to counterbalance the heavy load on your heels.
> When your thighs are parallel to the floor, you will have reached the full depth of the squat.
> Reverse motion and drive up through your feet to return to the starting position.
> Tighten and engage the core.
> Slowly bend forward and keep your back straight.
> Continue to keep the core engaged and return to the top starting position.
* Progress slowly with this movement as it can be dangerous if performed incorrectly.