If you have fitness, exercise, weight loss or health questions, I can almost guarantee that strength training is the answer you’re looking for.
Wanna lose weight? Do strength training.
Wanna keep your bones healthy and strong? Do strength training.
Wanna re-shape your body? Do strength training.
Wanna rev up your metabolism and burn more calories every minute of every day? Do strength training.
Wanna run faster, or swim faster, or get better at any sport? Do strength training.
Seriously. It’s the answer to everything, except the question that I get asked all the time by women, “Will I get too big and bulky if I lift weights?” Definitely NOT. Women simply don’t have the capacity to put on that kind of muscle easily. You’d have to work very hard, very consistently (think 4-6 times a week) with very heavy weights to see “bulkiness” like you’re worried about.
Oh, but speaking of heavy weights, that’s exactly what we’re doing today! 🙂
There is a time and place for using light weights, like when we’re doing a high volume of work, but sometimes I like to go for intensity, rather than reps. This is a low speed, low rep count, but very high intensity workout, meant to push your limits, build lean muscle tone and leave you feeling STRONG! (see full workout breakdown below)
INTERMEDIATE (Level Five, Killer BEAST)
BARBELL or DUMBBELLS (you’ll probably need several different weights)
Warm Up and Cool Down:
INCLUDED + LINKED
Extra Warm Up: https://youtu.be/6BZwaZj_NyE
Cool Down: https://youtu.be/yl4H5URN8No
Approximately 100 – 150
WORKOUT SET UP:
Bodybuilding drop sets: 8x, 6x, 4x with the heaviest weight you can manage and approximately one minute rest between sets
Up ‘n Overs
Bent Over Rows
BODYWEIGHT FINISHER (20x each):
Shadow Boxing Crunches
Plank Hip Touches
Big Flutter Kicks
Up ‘n Downs
Can’t see the video below? Click here to watch it on YouTube: https://youtu.be/OsoEWkNf0pY
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