Workout in a hurry

6 weeks to a new you in the New Year (Part two)

In part one of this article I told you that we could re-shape your body in as little as 15 workouts over just six weeks. Having read part one you should have taken all of your photos and measurements as well as outlined your eating for the first few weeks of the plan. You should also know how many push-ups and sit-ups you can do as well as your time for a wall sit and how far you can run in 30 seconds. In part two I am going to outline the nuts and bolts of the plan as well as answer some basic questions and give options for those who may have limited access to workout equipment or who want to do their training bare-bones, boot-camp style; outside or at home.

We don’t have a lot of time. That is why we are using this plan in the first place. Let me reassure you it is not about the quantity but the quality of effort that is put forth that makes this type of training so efficient and effective. The workouts themselves are going to be brief and infrequent and therefore should be done with the utmost intensity. Don’t be intimidated by that word. Even if you are a beginner or coming back from a lay off you can work out hard enough to get great results. The secret is to try as hard as you can at the moment. As you recover and adapt each week, you will find that you are able to step it up a little more.

The workout will be done as follows. Each training day you will focus on a certain body region along with your cardio and stretching. None of these workouts should ever take longer then an hour including the warm-up, stretching and cool-down. In fact 45 – 50 minutes will probably be all you need as your fitness improves over the next few weeks. When I make recommendations for how many sets you should perform you will notice that I say one set. In my experience one good set is all you need to have success. Some people just can not seem to handle this approach and feel they need more. If you choose to do more keep this in mind. For each set you add you are using up more of your bodies recovery ability as well as increasing the total time you spend working out. The whole reason we are doing this workout is because we are in a hurry; so trust me and just do one set as hard as you can.

For the cardio portion of your training plan, your job is also to work as hard as you can in the moment. Whatever machine you choose to use I want you to go as far as possible in 15 minutes. I find that 15 minutes is all you need if you are really working as hard as you can. The cardio session is broken down as follows: You wont need to warm-up because you just finished your strength training session. So, pick a machine and work as hard and fast as you can for 12 minutes and then cool-down for about 3 minutes.

Do not increase the length of time you do cardio, just do your best to cover more distance then you did last time. How will you know how far you went? Look at the machine. Most of these machines will give you a distance read out. If not then use calories as your guide. If you burn more calories during the same length of time that means you are working harder then before.

Each time you train, be sure to write down everything you do in the gym. Write down how much you lifted in each exercise and when you can do more then 10 reps in any exercise, add some weight. Write down the distance you covered or the number of calories burned in your cardio session and strive to go further or burn more next time. Every little increase is significant. Be sure to keep the time you do your cardio consistent so that the calorie and distance numbers are accurate from session to session. Remember you are only working really hard for about 12 minutes.

The Workouts:

Workout 1. Lower body:

5 minute warm-up treadmill, bike, or rower

Squats 1 x 6-10

Dumbbell Lateral Lunges 1 x 6-10

Dumbbell Lunges to the rear 1 x 6-10 (each leg)

Straight leg dead-lifts 1 x 6-10

Single leg calf raise 1 x 6-10 (each leg)

Mid-section: Hanging knee raise or incline knee raise, low back extension, band or pulley rotations. 1 x 8-15

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Workout 2. Pushing (two days after workout 1.)

5 minute warm-up on treadmill, bike, or rower

Flat Dumbbell flyes or pec-deck 1 x 6-10

Incline barbell or machine press 1 x 6-10

Dips 1 x 6-10 (If you can do more then 10 add weight)

Dumbbell, cable, or machine lateral raise 1 x 6-10

Barbell, dumbbell, or machine shoulder press 1 x 6-10

Dumbbell, cable, or machine rear delt 1 x 6-10

Dumbbell, or cable, overhead triceps extensions 1 x 6-10

Cable or machine triceps push-downs 1 x 6-10

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Workout 3.  Pulling (two days after workout 2.)

5 minute warm-up on treadmill, bike, or rower

Pull-ups or assisted pull-ups 1 x 6-10 (if you can do more then 10 pull-ups, add weight)

Close grip (V-bar) pull-downs 1 x 6-10

Reverse back fly with cable, dumbbells, or machine 1 x 6-10

Bent over rows with a dumbbell or barbell 1 x 6-10

Standing shrugs with dumbbells, barbells, or machine 1 x 6-10

Mid-section: Hanging knee raise or incline knee raise, low back extension, band or pulley rotations. 1 x 8-15

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Rest two days before starting over with workout number one.

Tips for continued success:

Intensity:

The repetition guidelines I have listed are just that, guidelines. Do not stop a set until you are un-able to perform another perfect rep. With exercises like Squats or Stiff-legged dead-lifts, stop 1-2 reps short of failure.

How much rest:

After you warm-up, move quickly from exercise to exercise. Strive to rest no more then 60 seconds between exercises.

How to be progressive:

First increase reps then increase weight. Once you can exceed 10 reps on your main exercises or 15 on core movements, add 5-10 lbs of weight.

How to add variety:

Exercises are essentially exchangeable. Exchange any major multi-joint, pushing, pulling or lower body movement with any other. Single joint movements such as arm curls and extensions as well as mid-section movements may be changed frequently as well. Just be sure to write down what you do and train as hard as possible on each work set.

Cardio:

Pick whatever machines you like or have available. Bike, Treadmill, Stair-climber, Rowing machine, they are all effective. For best results mix things up and use a different machine or mode each time. Just be sure to write down your distance or calories accurately.

Home training:

If you are doing this workout at home and have a well stocked home gym then follow the plan as closely as possible. If you are using resistance bands, sandbags, dumbbells, kettlebells, and or bodyweight movements then again create workouts that are as similar to those in the above plan as possible. Our exercise library database has more then enough ideas for you to choose from. For the cardio portion go to a track and see how far you can run around the track in 12 minutes (not including warm-up and cool-down). Choose a set time as before (say 12 minutes) and start running. In week one it may take you 12 minutes to run one mile. Don’t be surprised if by the end of six weeks you are going considerably further.

Have fun, work hard and don’t forget to drop us a line with your results.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

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