Burn Calories Fast!

     You don’t have to spend hours in the gym to get results!  Doing super sets can be the solution to saving time and getting your heart rate up to burn fat and boost your endurance.  The key to changing your body is to always challenge your workout.   

THE BIG 3
When it comes to building strength and altering your bodycomposition for the better in record time, there are three exercises that stand above the rest: the squat, the bench press and the deadlift. Pack all three of these into one workout and have an off-the-charts, one-stop-shop kind of routine. This varied approach uses barbell, dumbbell, bodyweight and cable versions of these classic movement for even better results.

Exercise			Sets/RepsSquat

Deadlift                         4/8*

Bench press                      4/8*

Dumbbell squat                   3/12

Dumbbell deadlift                3/12

Dumbbell bench press             3/12

Bodyweight squat                 2/20

Cable deadlift                   2/20

Cable chest press                2/20

*Does not include warm up sets

LEGS & CORE
Anyone who’s worth their weight in the fitness world will tell you that attacking your legs with ferocity is the best and fastest way to alter your body. These muscles, the largest in your body, have the ability to speed your metabolism when trained regularly and possess the greatest potential for strength gains. This routine combines traditional movements with plyometrics and isometric holds in superset fashion for a well-rounded and highly challenging 30-minute workout. You finish this routine with two sets of planks to tax your core to exhaustion.

Exercise			Sets/Reps

Squat                        3/15

-superset with- Jump squat   3/to failure

Leg Extensions               2/15

-superset with- Bodyweight Squats 2/to failure

Leg curl                     2/15

-superset with- Wall Squat   2/to failure 
Walking lunges               2/15 steps each leg)

Plank                        2/to failure

(source)

Adria Ali

(PES, CES, CPT, BS)