Friday, September 3, 2021
2 for the price of 1
Hello Everyone!!!! It's Labor Day Weekend
This is a great weekend to Workout...and let me set you up
The best bodyweight workouts will include all 3 of the best tools for losing fat and improving your overall fitness, while speeding up your metabolism to burn more fat without expensive supplements.
1) Strength training
2) Metabolic Conditioning
3) Metabolic Finisher
Does your bodyweight program have all 3? If not,
you’re missing out on using your body’s full fat-burning potential.
Each of these tools burns calories in their own unique way both during and after exercise, while speeding up your metabolism
Do 10 of each and go for 3 rounds!!
1A) Prisoner Split Squat (1-1/2 rep style) (40 secs/side)
1B) Elevated Pushups (20 secs/side) or Spiderman Pushups (40 secs)
Rest 1 minute and repeat 2 more times
For the Prisoner Split Squat, you’ll go all the way down, pause one second, up halfway, pause another second, then down and pause one second, and finally, all the way up. That’s only 1 rep!
By keeping constant tension in your glutes, quads and hamstrings, you’ll fire up more muscle.
Squat Jumps x 20
Rocking Plank X 20
Start with one exercise break for 20-30 seconds and then go to the other
Complete 10 rounds
Jump Rope 20 sec rest 10
Scissors 20 Rec rest 10
Go for 4 rounds
So, there you go:
Warm-up (3 minutes)
Strength (10 minutes)
Conditioning (12 minutes)
Finisher (4 minutes)
You’ll use all 3 tools in about 30 minutes.
DIRTY THIRTY / 12 MINUTE AMRAP
• Alt. single Hand kettlebell swings x 10
• Kettlebell Clean & Press x 5 (left side)
• Kettlebell Clean & Press x 5 (right side)
• Kettlebell Goblet squat x 10
Use a good size Kettlebell or Dumbbell
You can add this at the end of your regular workout or this can be it for the day
NOW....PUT NETFLIX ON HOLD....I HAVE 2 INTERVIEWS FOR YOU TO WATCH
Lais and The Coach with Erika Huerta (#WBFFPRO FITNESS COMPETITOR)
LAIS AND THE COACH TALK TO #WBFFPRO AND WBFF AMBASSADOR, #TEAM4EVER DIVA Lais VIllamur
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