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If you have a real interest in destroying the body-fat, losing weight, and losing your stomach then you have to train with a purpose. The purpose I am talking about has more to do than just training with a sound plan. It has to do with your mindset and determination as well. Check out this 2-part workout that you can implement 2 to 3 days a week to lose the body-fat and speed up your weight-loss progress.
Part 1: The Run: The only thing that you will need for this portion of the workout is preferably a quarter-mile track. You can generally find a track at schools, especially local high school football fields. Most schools should be accessible, if not you can always mark off the distance at a local recreational park. To begin, properly warm up before your run. Don't engage in too much static stretching beforehand. To get loosened up perform more movement-based drills such as high knee runs, walking lunges, and high-leg kicks. This will get your nervous system firing to better prepare your muscles for the run. When you start try to run 4 laps (a mile) as quickly as you can. Cool down and this will conclude the first part of the workout.
Part 2: The Calisthenics: Here is where the workout becomes challenging. In concluding the mile run, only permit yourself about a 3 to 4 minute recovery. Be very strict with your rest time. To start the second part you will perform 3 types of calisthenic movements. Each drill will consist of 10 repetitions.
The 1st Movement: Perform 10 squat-thrusts. Do this by standing with your feet shoulder width distance apart. Crouch down and place your hands on the ground. Next, kick your feet back extending your body into an upright push-up position. Then immediately kick your feet back up underneath your body and stand up. This is all one repetition. Rest for one minute.
The 2nd Movement: Perform 10 burpees. Do this exactly like the squat-thrusts, but before you kick your feet to stand up in mid-phase perform a normal push-up. When finished rest for one minute.
The 3rd Movement: Perform 10 burpees with a vertical jump! This is where you will be ready to go home. Execute these the same way as the 2nd movement of burpees, but when you come up at the end phase transition right into a vertical jump. When finished either puke, drink some water, or go straight home! Train hard and enjoy!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com |
