3 day total body sweat - living for more fitness · 2018. 2. 3. · this sweat & shred guide is...
TRANSCRIPT
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3 Day FREE Total Body SweatIncluded in this FREE 3-Day Sweat
1. Lower Body Workout 2. Upper Body Workout
3. HIIT + Abs
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Thank you so much for Subscribing!!This 3 Day Total Body Sweat is a little sneak peak into my full 8 Week program- Sweat & Shred
This Sweat & Shred Guide is used in a circuit-training format, combining both strength and cardio. Usually these fitness components are separated, but they shouldn’t be!! You don’t need a separate day to run miles on the treadmill, and a separate day to lift for hours.
Circuit training is the most effective and time efficient way to get results by bridging the gap between cardio and strength. All of these workouts I use myself, and I absolutely love this style of training. I have composed this Guide together using my knowledge as Personal Trainer as well as being a Soccer and Track & Field athlete. Each of these workouts reflect the training I have gone through- both physically as well as professionally. If you are looking for a Guide that will give you results, that will deliver workouts that are the most effective and time efficient, and will make you look forward to getting your sweat on- then welcome to the Sweat & Shred!
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Coming soon….
If you stick to this program you willBuild Lean, Strong Muscle through Strength Training
Burn fat through Plyometric and High Intensity Interval Training Increase Aerobic Capacity through Cardio Training
While this is just a small taste of the way I train, the SWEAT & SHRED Guide is complete with 5 days of workouts filled with strength, circuit,
cardio, and HIIT (High Intensity Interval Training)
To stay updated on the full 8 Week Guide, and healthy eating tips, follow me on my website, weekly newsletter,
Instagram & Facebook
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Lower BodyCircuit 1 (x3) Circuit 2 (x3) Circuit 3 (x3)
x 14 box jumps
x 15 Sumo Squats
x 12 Single Leg Squat Hops (EL)
x 30 Jump Lunges
x 16 Deadlifts
x 30 Weighted Pulses
x 30 Bridges
x 16 Wall balls (15-20 lb Medicine Ball )
x 12 Burpees
Finisher: 400 Jump Rope Rotations
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Upper Body Round 1:
10 burpee curl to press
20 tricep dips
Round 2:
10 Plank Rows
26 Cross Mt. Climbers
Round 3:
10 side curl to press
20 pushups
Round 4
16 Lateral Flies
20 Pike Push-ups
Finisher: Focus on Chest & Back
3 Rounds of each
30 seconds of each x 3
Chest Press
Push-up
Reverse Flies
Plank Rows
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HIIT + Abs
50 Seconds of work/ 10 seconds of rest
Burpee Tuck
Pike Push-up
Air Squats
Skaters holding Medicine Ball
Plank Hip Dips
5 Rounds
Set a timer for 10 Minutes, and get in as many rounds as you can in
30 crunches 20 sit ups 30 flutter kicks 20 russian twists 30 second plank
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@livingformorefitness Living For More Fitness