If you’re feeling really good and want to make the Shortcut to Shred sessions even more intense, start performing a “cardio accelerated rest-pause dropset” on the last set of each major exercise. Standing Oblique Cable Crunch 3 21-30 WORKOUT 5: SHOULDERS, LEGS, CALVESĭonkey or Leg Press Calf Raise 3 21-30 WORKOUT 6: BACK, TRAPS, BICEPS Seated Calf Raise 3 5-6 WORKOUT 3: BACK, TRAPS, BICEPSīarbell Wrist Curl 3 4-5 WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) Smith Machine Hip Thrust 3 5-6 WORKOUT 2: SHOULDERS, LEGS, CALVES PHASE 1: WEEK 3 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) Seated Calf Raise 3 7-8 WORKOUT 3: BACK, TRAPS, BICEPS Smith Machine Hip Thrust 3 7-8 WORKOUT 2: SHOULDERS, LEGS, CALVES PHASE 1: WEEK 2 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT) Smith Machine Hip Thrust 3 9-11 WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) Smith Machine Clean Step-up with Knee Raise Rocket Jump Lateral Bound Lateral Box Jump Side-to-Side Box Shuffle Sledgehammer Swing Battling Ropes Running in Place Medicine Ball Slam Dumbbell Lunge Lunge Jumps KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints You want to keep each cardio acceleration minute as intense and demanding as possible. The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, you’ll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire upyour fat-burning furnace like nothing else. Cardio acceleration is critical to Shortcut to Shred.
0 kommentar(er)
