Interval Sprints and Cardio Routine

This routine is intended for individuals trying to cut weight and inches and to achieve that lean physique. The related benefits are increased O2 levels, faster recovery time, and increase in muscle endurance. When these elements begin to improve the client begins to notice results in body physique, and the ability to train harder for longer periods of time. Work done equals energy expended which in returns means results!

-20 free standing squats super setted w/ 30seconds of jump rope. x 2 sets
-15 Mini Trampoline squat jumps super setted w/ 30 sec. high knee sprint on trampoline x3 sets
-1 min. of 100% sprints outside, w/ 30 seconds of jump rope, rest 1 minute. Repeat for 2 sets.
-6 1minute 100% sprints with 30 second rest in between each sprint.
-1 minute elbow and toe plank on floor super setted with 15 full sit-ups with medicineball. Repeat for 2 sets.
-5 minute cool down cardio and 5 minutes of stretching to conclude.

Official Webpage

Visit www.bodysculpttraining.com to see more information about my training services.

Circuit Training Day for Legs

I am continuously studying new exercise techniques to enhance my client's results, and to keep their bodies from adapting to the routine.

This week I have engaged circuit training with multiple movements into one set of an exercise, here is an example of my training routine:

Following a 5 minute warm-up and lite stretch:

1. 20 body weight quick squats super-setted w/ 1 minute jump rope -- 2 sets w/ 1min. rest
2. 20 lite weight barbell free squats super-setted w/ single dumbbell walking lunge(30 total lunges w/ only one dumbbell or kettlebell in right hand. Use left hand for following set of 30. Rest 2 minutes and repeat for one more set.
3. Barbell straight leg dead lift w/ barbell bent over pull (over handed grip) for 15 reps for 2 sets, 1 min. rest between.
4. 15 jump squats w/ a 40 yard sprint immed. following jump squat, rest 2 minutes and repeat for 3 sets.
5. Complete workout with a 5 minute stretch session.

This workout is for my advanced clients, but I do modify the same routine to suit beginners. The rest time, reps, and weight is determined based on fitness level.

Check back for my next routine...