Build Lean Muscle! Workout - #AbsEssential

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Along with solid training advice, Jonny and myself at LetsTrain aim to bring you highly effective, time-efficient workouts, so you can get the physique you want in the quickest time frame. As with all my AbsEssential workouts, they are taken from my own training regime so you may feel like increasing the rest time by 15 seconds for example or changing one exercise in the circuit if it is too challenging. If you don't feel like you are working hard then change the weight you are using so that final repetition challenges you to lift it one more time!

"...BURN FAT AND BUILD MUSCLE!"

 As with all workouts I post you may need to adapt it slightly for youself as we are all at different fitness levels and all have our own strengths/weaknesses. Try to follow the workout as best you can.

 This session is a mix of resistance exercises and cardio based movements, working as many muscle fibres as possible to burn fat and build muscle!

"...GET THE PHYSIQUE YOU WANT..."

Starting today's session was incline sprints on the  treadmill HIIT style, the second part of the workout incorporates a mixture of Legs movements and explosive exercises with two circuits - to kick start your body into a fat burning frenzy...

Workout focus today: Legs.

1. HIIT Incline Treadmill sprints - 15-18 mins. Set treadmill to 4 degree incline

- 3-5 Min jog as warmup

- Treadmill sprints - 6 x 30s sprints, rest 1.5 mins (work to rest ratio of 1:3)

For the sprints you need to set the speed so you are running 80-90% of your max effort for 30s. On most treadmills you can save your work interval speed and rest interval speed which I would advise, making it easy to switch between them. For example: set your work interval (80-90% of max) at 17kph and your rest interval (30% of max) at 7kph. Switching between a high intensity work interval to a low intensity 'rest' interval keeps your body working hard and also enhances your aerobic system as you actively recover between sprints. For more on HIIT benefits check out HIIT - Heart Rate and Rest Time.

2. Circuits - repeat all circuits 3x through.

Circuit 1:

  • Weights: Front Squats x 15
  • Bodyweight: Alternate Lunges x 12 each leg
  • Plyometric: Burpees x 12

Perform all exercises one after the other and then rest until fully recovered.

Circuit 2:

  • Weights: Walking Barbell Lunges x 10 each leg
  • Bodyweight: Bicycle crunches - 1 min
  • Plyometric: Plyo-push-ups x10 (perform these on knees if needed)

Perform all exercises one after the other and then rest until fully recovered.

Dejan

 

Abs AbsEssential Fat Loss Lean Workout

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