Here’s a workout we put together for people who are just starting out or looking to get back into the swing of things! It’s definitely a challenging workout and won’t be easy but will pay off. Intended to be done for 8-12 weeks this workout will help you build stamina, while burning fat, and building muscle at the same time. The idea is to finish the workout so don’t be so concerned with the weight you’re lifting but more with finishing all of the sets and reps in the workout. Also these are intended to be done as quickly as possible with about 90 seconds of rest in between sets!
Warm-Up 15 minutes on treadmill/elliptical then do 15 push-ups and 15 chin-ups(assisted if need be but do all 15)
Day 2: Rest or cardio and body weight exercises like push ups
Day 3: Warm-Up 15 minutes on treadmill/elliptical then do 12 dumbbell step ups w/ knee raise (12 per leg)
Day 4: Warm-Up with 15 minutes on treadmill/elliptical and 2 sets of 15 pushups
Day 5: Rest day or cardio and body weight exercises like push-ups and pull-ups
Day 6: Warm-Up with 15 minutes of treadmill/elliptical 10 reps body weight squats, and abs.
Day 7: Rest!
After you’ve complete your 7 day cycle start it up all over again. Do your best to also keep track of the weight you’re using for each set so you can look back on the previous weeks workout and try to improve on that. Let us know how this works out for you! We love seeing before and after pictures and the results of your hard work!
As far as supplements go while doing this workout you would definitely benefit from using BCAA (Branched Chain Amino Acids) to help with your endurance during your workout, I recommend that you take one scoop of Aminolast mixed with 16oz of water while you are working out. You would also benefit from using a pre workout. While there are many different options out there my go to as of late has been Mr. Hyde by ProSupps. This pre workout has really given me the energy to finish my workouts! Lastly you don’t want to overlook using protein! I have been using Cor-Performance Whey Protein by Cellucor I’ve found that its not too thick or filling that it makes me feel sick yet contains 25g of protein per scoop.