Fitness
Super-Tough Fitness Workout
Two Killer Workouts In One!
Our experts have taken seven moves and created two killer fitness workouts. Do the routines 2 to 3 days a week, alternating between the two versions, so you're never doing the same routine on consecutive workout days. And choose a weight that lets you complete the set with perfect form.
When the moves are labelled with numbers, do them as an alternating set – or a "superset," in trainer-speak. Example: For B1 and B2, do one set of B1 followed immediately by one set of B2, and then rest. Continue repeating until you've completed all the sets, then move on to exercise C.
Workout 1 (all 7 moves)
Reps: 4
Sets: 3 to 4
Rest between sets: 90 seconds
Workout 2 (the same 7 moves)
Reps: 8
Sets: 2 to 3
Rest between sets: 60 seconds
Do the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.
Front Squat And Push Press Combo
Grab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder-width apart. Bend your elbows, bringing your knuckles toward your body until they're touching the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your momentum to press the bar overhead (you'll need to move your chin back a bit) (C). Pause, then lower the bar. That's 1 rep.
Sets: 3 - 4
Reps: 4
Rest: 90 seconds
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Last updated: Tue, 2011-02-15 10:58
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printable version???
cmon everyone always asks for a print version, your workouts are great and the site is fab but we dont take our computers with us to gym.....
thanks
Move 6 missing - Help
what is C2 as referred to in move 4?
what it D2 in exercise 7?
what is D1 in exercise 8?
there are quite a lot of bugs on this page... if you click on the link "move 7 - prone jackknife" then it takes you to move 8 reverse woodchop.
nevermind that the moves go from 5 to 7 to 8...???
just spent 20minutes copying and pasting this so that I can use it at gym.... would be really really really nice if you guys could put a printable link on these pages...kinda useless otherwise... just saying
Cope and paste worked very well. Starting the workout tomorrow. Thanks!
I have to agree with the other posted comments - COME ON - give us printable workouts - preferably without all the bugs... Don't waste our time.
Please could you allow us to atleast export these workouts to PDF!! I agree.. No point in taking the Laptop to gym :)
For goodness sake! Just highlight the part that you want to print, right click, print, tick the block "selection" and PRINT! How hard can it be?!
you need to develop a nice print form so that we dont have to copy and paste
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