Total Body Workouts
Burn Fat Faster
- Your Strong and …
- 1. Overhead Barbell …
- 2. Hyperextension …
- 3. Barbell Bus-…
- 4. Barbell Squat …
- 5. Barbell Drop …
- 6. Pushup and Row
- 7. Inverted Row
- 8. Dumbbell Curl …
- 9. Basic Pushup
- 10. Single-Leg …
Your Strong and Lean Plan
If you're like most men, you have a time in your past when you remember looking and feeling your best. But 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, Fitness Quest 10, in San Diego. Whether they weighed 10 or 20 pounds less, or were significantly stronger and could bench 50 to 100 pounds 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 my NFL players, like LaDainian Tomlinson, Drew Brees, and Kellen Winslow, 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 supersets that shred fat, and new variations of old favorites that make the routine both challenging and fun. And after only 4 weeks, you'll be amazed by the changes you see, and confident that you're on your way to achieving the best shape of your life.
Perform each workout (A, B, and C) once a week, resting at least a day between sessions. The moves are organized as supersets. Superset 1 is made up of moves 1-3. Superset 2 is made up of moves 3-5. Superset 3 uses moves 6-7, and superset 4 uses 8-9. (Exercise 10 is not part of a superset.)
Rest 30 to 60 seconds between and after each exercise pair, and then repeat the cycle until you've completed all prescribed sets before moving on to the next exercise. To speed fat loss, do the conditioning work listed with each workout.
Complete exercises 1-7 (2 to 3 sets of each)
Conditioning: Plate pushes. Put a weight plate flat on the floor. Place your hands on the plate; keeping your back flat and your butt low, drive with your legs to push the plate 10 yards, and return. That's 1 set; do 5.
Complete exercises 1-9 (2 to 3 sets of each)
Conditioning: Set a treadmill for the fastest pace you can consistently maintain for 30 seconds. Run for 30 seconds and then step off the treadmill for 30 seconds. That's 1 set. Complete a total of 6.
Complete all the exercises, 1-10 (2 to 3 sets of each)
Conditioning: Set a treadmill at the fastest pace you can maintain for 60 seconds. Run for 60 seconds, stop, and then—with as little rest as possible—complete as many pushups as you can. Do this 3 times.