Monday, January 10, 2011

How to kick your own butt in 25 minutes

If you're a 125 lb woman like me, grab a 30 or 40 lb barbell and do the following circuit with no rest between exercises:

10 Romanian Deadlifts (stiff-legged)
10 Bent Over Rows
10 Hang Cleans
10 Push Presses
10 Front Squats (using your hands/shoulders, hold barbell up against your upper chest/neck)
10 Lunges (ea. leg) with barbell behind your head resting across your shoulders.

Rest 1-3 minutes. Repeat entire circuit 2-4 more times.

I did this 4 x's with a 40 lb barbell (except for the push press I used the 30) and one more time through the entire circuit with the 30 and I could barely walk on the stairmaster! I was flushed, hot, sweaty and my legs were shaking. Even now, at my desk 3 hours later, my shoulders are feeling it. Followed this routine with a 30-minute walk on a slight incline and called it a day.

This circuit seems like it would be nice to throw in a couple of times a week for fat-burning instead of just running intervals. It's the equivalent of HIIT training (High Intensity Interval Training) and, when followed by slow, steady-state cardio, can turn you into a fat burning machine. Also best done on an empty stomach or short fast.

Try at your own risk - this circuit will send your heart thorugh the roof. If you're a guy in decent shape, use a 45 lb Olympic bar with a 10 on each side (if you dare); if you're out of shape, start with the bar and work your way up.

If you do give this circuit a shot, let me know how it goes.

Get lean. Get mean. Be a fat-burning machine!

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