Strength Training Workout of the Day (WOD) March 16, 2012
The workout of the day for this March 16th is an intense circuit-style training geared towards burning body fat and increasing lean muscle mass.
A workout of the day relevant for both males and females, the key to this design is to keep an elevated heart rate increasing the body’s metabolism and forcing the utilization of fat as fuel.
Good luck and enjoy!
1. Warm-up: 15 minutes @70% of Heart Rate (HR) Max
A. HR Max = 220 – age
B. Example: 30 year old (220 – 30) x 70% = 133 Beats per Minute (bpm)
2. Resistance Training: Perform 3 sets of 12 repetitions for each exercise
A. Circuit #1: perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
1. Barbell Back Squat
Barbell Back Squat
2. Barbell Bench Press
Barbell Bench Press
3. Bosu Mountain Climbers – 3 sets of 1 minute
Bosu Mountain Climbers
B. Circuit #2: perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
1. Barbell Front Squat
Barbell Front Squat
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3. TRX Mountain Climbers
TRX Mountain Climbers
C. Circuit #3: perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
1. V Sit-Ups
V Sit-Ups
2. Low Back Extensions
Low Back Extensions
3. Burpees
Burpee
Rules:
I. Follow the Rule of 3: if your last three repetitions are not harder than your first three repetitions, add weight
II. Follow a 2-1-2 Tempo: 2 seconds to lift the weight, 1 second squeeze of the lifted muscle, 2 seconds to lower weight to beginning position
III. Breathe!
4. Stretch
5. Re-hydrate
To elevate your metabolism, please keep your heart rate enhanced throughout the entire workout of the day.
Incoming search terms:
- back squat
- seated dumb-bell press
