metabolic aftershock - phase 1 workout 3 · metabolic aftershock - phase 1 workout 3 this workout...

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www.taylormadefitness.biz 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

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Page 1: Metabolic Aftershock - phase 1 workout 3 ·  Metabolic Aftershock - phase 1 workout 3 this workout is based on the Metabolic Aftershock program – adapted to suit

www.taylormadefitness.biz

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