Hit your Fighting Weight with this High Intensity Workout - After only four weeks, you'll be amazed by the changes you see and be confident that you're on your way to achieving the best shape of your life.
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You are here: DIME Home > Fitness > Hit your Fighting Weight with this High Intensity Workout
After only four weeks, you'll be amazed by the changes you see and be confident that you're on your way to achieving the best shape of your life.
Author: Sandra Prior
Date: Apr 28, 2010 - 8:20:47 AM
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Now when you look in the mirror, maybe that body seems like it belonged to someone else. I hear stories like this from many of the guys at my gym. Whether they weighed five or 10kg less or were significantly stronger and could bench 22 to 45kg more, they look back fondly at their former selves. But here's some good news: you don't need to reminisce about your glory days.
I use the past as a baseline for improvement and not necessarily an ultimate goal. That's because your body just needs a new stimulus that can shock your muscles into dramatic changes and help you reach a new physical peak. This program is based on the same cutting-edge concepts I use with the athletes I train who need to be in prime condition when the season starts. The routine incorporates everything you need to transform your body: compound exercises that work all your muscles, fast-paced super sets that shred fat and new variations of old favorites that make the routine both challenging and fun.
And after only four weeks, you'll be amazed by the changes you see and be confident that you're on your way to achieving the best shape of your life.
Barbell Overhead Lunge
(20 reps)
Stand holding a barbell overhead with your arms straight. Maintain that position as you take a large step forwards, until your front knee is bent 90 degrees and your back knee is between two-and-a-half and five centimetres off the floor. Return to the starting position and repeat with the other leg.
Barbell Bus Driver Rotation
(12 to 20 reps)
Wrap a towel around the end of a barbell and wedge that end firmly into a bench. Grab the other end with both hands and hold it in front of your right hip. Your left foot should rotate inwards. In a sweeping arc, keeping your arms straight, twist your torso to bring the barbell in front of your body. Finish with the barbell on your opposite hip. Repeat on the other side to complete the rep.
Barbell Drop Squat and Row
(10 to 20 reps)
Wedge one end of a barbell into a bench. Squat and grab the other end with your right hand, fully extending your arm. Now step back with your right foot and pull the barbell up to your rib-cage. As you do this, stand and rotate your body so you face the barbell, finishing with the bar at shoulder height. That's one rep. After the right-arm reps, switch sides and repeat with your left.
Inverted Row
(As many reps as you can)
Lie under a barbell that's been secured slightly higher than arm's length above the floor. Grab the bar with an overhand grip and hang from it with your body in a straight line from ankles to shoulders. Pull your chest to the bar, pause and lower yourself until your arms are straight. (To count as a rep, your chest must touch the bar.)
Hyperextension with dumbbell scarecrow and twist
(12 to 20 reps)
Hold a pair of light dumbbells as you bend over a back-extension machine with your hips fully supported and arms extended. Without rounding your back, bend your elbows to 90 degrees, raise your upper body and twist to the right. Keep your elbows at 90 degrees, flexing your shoulder blades. Return to the starting position and twist in the opposite direction.
Barbell squat and one-arm press
(10 reps each side)
Wedge one end of a barbell into a bench. Squat, aiming to get your thighs parallel to the floor, and hold the other end in your right hand. Stand and push the barbell until your arm is extended. Return to the starting position. That's one rep. Repeat, performing all your reps on the right, before repeating on the left.
A push-up and row combination
(10 to 20 push-ups)
Assume a push-up position with your arms straight and your hands resting on light dumbbells. Keep your feet about hip-width apart. Lower your body to just above the floor, pause, then push yourself back up. Now bring one dumbbell towards your ribcage and return it to the floor. Do another push-up and repeat with your other arm. That's one rep.
Single-leg balance touch
(15 reps each leg)
Remove your shoes and stand on your left leg. Now bend at the waist (while keeping your back flat and hips pushed back) and extend your right leg behind you. Reach down, moving your right hand across your body and towards your left foot. Then raise your upper body to the starting position, but without touching your right foot to the floor. That's one rep.
Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu
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