metabolic aftershock - phase 1 workout 3 · metabolic aftershock - phase 1 workout 3 this workout...
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Metabolic Aftershock - phase 1 workout 3
this workout is based on the Metabolic Aftershock program – adapted to suit
bootcamp
it can be done without equipment
I have shown each exercise for 60 seconds but you can reduce this to 45
seconds if you are short of time
for best fat-burning results, follow up your workout with 30-60 minutes of
walking at a leisurely pace
remember to push as hard as you can then rest complete until you can push
yourself again
to enhance the fat-burning effect of this workout, focus on nourishing the
body with lean protein & vegetables afterwards and avoid sugary or starchy
foods
2 mins movement prep: 4 x squats, 4 x torso rotations, 4 x push ups*
Round 1:
60s x 4 split squat R / 4 split squat L (a split squat looks like a lunge but the feet don’t move)
60s x alt lunge with arms overhead & fists squeezing tight (arms can be held forward instead of overhead)
60s x squat with arms pressed out wide to the sides & fists squeezed hard
60s x staggered push ups* x 4 each
60s x pulsing squats
Round 2:
as round 1 but replace last exercise with 60s x pulsing split squat R
Round 3:
as round 1 but replace last exercise with 60s x pulsing split squat L
Round 4:
as round 1 but replace last exercise with 60s x hold squat & squeeze arms out > up (ie. stay down in a squat with arms pressed out wide to sides, reach overhead then back to sides, repeat arms with fists squeezed tight)
Walk about for recovery, followed by stretching for main muscles used * wherever push ups are shown they can be substituted with a chest press (lie on your back, legs bent and feet on floor, raise arms vertically and squeeze fists tightly, bend the arms & pull the elbows out to the sides until the reach the floor, return to the top – squeeze arms hard throughout this exercise