Tuesday, October 23, 2007

BUST A RUT (And kick your butt!)

As a personal trainer, one of the top questions I am asked is, "If I am trying to lose weight, should I concentrate more on cardio, or should I focus on weight training?" I'm sure they love my response when I say, "Yes!" Not exactly the answer they were hoping for.

But the fact is, it's true. One of the best ways to lose weight is through circuit training, where you are alternating cardio and strength training drills in one workout. It's a guarenteed way to get you into your personal fat-burning zone.

BUT please remember that it is an ADVANCED way to lose weight. If you bust into a gym for the first time in 10 years and attempt to do this routine, you will leave the gym feeling sore, useless, and defeated. Don't do that to yourself. Build a fitness base by slowly building up your strength and your endurance. Then when you are ready to take your fitness to the next level, advance to circuit training.

If you have been in the gym for a while and you aren't quite seeing the dramatic results you saw when you first started your workout plan, try adding this routine into the mix 1 day next week. It should take you about an hour and a half to complete. The next week, try it for 2 days. The week after that and for 3 more weeks following, aim for 3 days per week. I have a 100% success rate with this workout.

I repeat, this is an ADVANCED workout.


SPRINTS – 30 minutes – Every 2 minutes, sprint for 30 seconds.


`1) Heavy Squats – 90 lbs. – 3 sets of 15-25 reps
(Sprint 1 lap between sets)

2) Incline Chest Flyes – 12 lbs. – 3 sets of 25 reps
(50 Jumping Jacks between sets)

3) Lunges w/ Glute Lift - 12 lbs. - 3 sets of 15 - each leg
(10 unlevel push-ups each side between sets)

**Walking Lunges – 1 Lap w/ 7 lb. dumbbells**

4) Power Clean & Press – 30 lbs. – 3 sets of 10
(20 athletic lunges between sets)

5) Step=Up with Bicep Curl – 7 lb dumbbells - 3 sets of 20
(20 tricep dips between sets)

6) Power Squat with Medicine Ball Toss – 2 sets of 20

7) Leg Burnout – 250 Rep Combo of Squats/Lunges


500 crunches, alternating exercises every 25 reps

FULL BODY STRETCH! - Take at least 10 minutes to stretch EVERY MUSCLE in your body. It's that important.