By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This video is designed for advanced and experienced exercisers only. Please, make sure that you watch all the instructions carefully before attempting the following video - The Workout. This 20-40 minute circuit will give you a great fat-burning full body workout, addressing most of the muscle groups. It is great for toning and shaping, as well as overall muscle conditioning. Make sure that you have good balance before attempting the circuits as it is used to a great degree in a lot of the exercises shown.
Please, always do a 5-10 minute warm-up before any exercise.
Depending on your time availability and level of muscular strength and endurance, try to do 2-3 full circuits. Each circuit should take about 10-12 minutes. If you’re just starting, rest for 30 seconds between the first 4 exercises, and then 60-90 seconds between the 4th and 5th, then go back to a 30-second rest for the remainder of the workout. If you find that your level of fitness and conditioning allows you to move faster through the whole routine, then take only 10-15 seconds of rest between the exercises, and a slightly longer rest (30-60 seconds) in the middle of the workout.
All exercises are done in sets of 12 repetitions, using moderate weights that are still challenging, but that will also allow you to perform full range of motion and complicated multi-joint movements. You will have to figure out yourself what amount of weight you feel most comfortable with that will allow you to finish the whole set with good form.
Make sure that you get enough recovery between sessions. Most of the exercises in these videos are very strenuous and demanding and you will need a minimum of 48 hours recovery time. For many people a schedule of 2 days of rest afterwards is a better option to avoid overtraining.
The exercises themselves are performed slowly, which is HARDER not easier, but you are progressing from one exercise to the next with minimum rest, so the overall pace of the workout is pretty fast.
DON’T LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISE CORRECTLY AND WITH A FULL RANGE OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO MOVE THE FOLLOWING DAY.
Always make sure you can do the simpler version of all exercises correctly and without any strain before progressing to more difficult variations.
I would highly recommend a good post-workout recovery meal, which should have good quality protein and carbohydrates and a small amount of fat. It could be just a regular meal, or a protein shake. To get protein shakes ideas and recipes please refer to my earlier articles:http://fitness-science.blogspot.com/2011/07/post-workout-protein-shake-recipes.html?utm_medium=twitter&utm_source=twitterfeed