20 Min Cardio Fat Furnace

is what people should be saying about the lean & tight bod you've been building  & we're almost there!

Exercise
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min1/PRE5 2 Min2/PRE5 3 Min3/PRE6 4 Min4/PRE7 5 Min5/PRE8 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min6/PRE9 2 Min7/PRE6 3 Min8/PRE7 4 Min9/PRE8 5 Min10/PRE9 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min11/PRE6 2 Min12/PRE7 3 Min13/PRE8 4 Min14/PRE9 5 Min15/PRE6 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min16/PRE7 2 Min17/PRE8 3 Min18/PRE9 4 Min19/PRE9 5 Min20/PRE5 Actual Done 1 2 3 4 5

20 Min Cardio Fat Furnace

New Years Day, have a sleep in but do that dusk run. Chances are there is a sin or two to burn off :)

Exercise
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min1/PRE5 2 Min2/PRE5 3 Min3/PRE6 4 Min4/PRE7 5 Min5/PRE8 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min6/PRE9 2 Min7/PRE6 3 Min8/PRE7 4 Min9/PRE8 5 Min10/PRE9 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min11/PRE6 2 Min12/PRE7 3 Min13/PRE8 4 Min14/PRE9 5 Min15/PRE6 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min16/PRE7 2 Min17/PRE8 3 Min18/PRE9 4 Min19/PRE9 5 Min20/PRE5 Actual Done 1 2 3 4 5

Burn off the Booty

Exercise
Front Squat to Split Jerk 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across anterior deltoids. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are parallel to floor, explosively return to the upright position and immediately shoulder press the barbell overhead and finish in a split stance. 5. Return to the starting position and repeat. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes Trainer's comments: Instead of using a Barbell, Perform the exercise with hands in a 'Prisoner' position. That is hands behind your head (1 hand over the other, no interlocking fingers).	Sets Reps Weight/ Resistance Tempo Time 1 15 BW 2-1-1 2 15 BW 2-1-1 3 15 BW 2-1-1
1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg.	Sets Reps Weight/ Resistance Tempo Time 1 6 each leg BW 4-1-4 2 6 each leg BW 4-1-4 3 6 each leg BW 4-1-4
One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.	Sets Reps Weight/ Resistance Tempo Time 1 8 each leg BW 1-1-2 2 8 each leg BW 1-1-2 3 8 each leg BW 1-1-2
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line.	Sets Reps Weight/ Resistance Tempo Time 1 20 secs each side BW Hold 2 20 secs each side BW Hold 3 20 secs each side BW Hold
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.	Sets Reps Weight/ Resistance Tempo Time 1 20 BW 1-0-2 2 20 BW 1-0-2 3 20 BW 1-0-2
V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	Sets Reps Weight/ Resistance Tempo Time 1 12 BW 2-1-3 2 12 BW 2-1-3 3 12 BW 2-1-3

Punish the Pecs

Workout as with all bodyweight slam workouts is in a circuit format with at least 3 cycles in a 30 minute time frame. Perform 1 x 30 second set of each exercise with as many reps as you can in the time allowed (with good form) before moving onto the next. No rest between sets

Exercise
Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds
Protraction (Pushup) 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back. 5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds
Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Trainer's comments: Feeling Strong? Do these on your hands & feet instead!	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds

20 Min Cardio Fat Furnace

Exercise
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min1/PRE5 2 Min2/PRE5 3 Min3/PRE6 4 Min4/PRE7 5 Min5/PRE8 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min6/PRE9 2 Min7/PRE6 3 Min8/PRE7 4 Min9/PRE8 5 Min10/PRE9 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min11/PRE6 2 Min12/PRE7 3 Min13/PRE8 4 Min14/PRE9 5 Min15/PRE6 Actual Done 1 2 3 4 5
Running	Sets Reps Weight/ Resistance Tempo Time 1 Min16/PRE7 2 Min17/PRE8 3 Min18/PRE9 4 Min19/PRE9 5 Min20/PRE5 Actual Done 1 2 3 4 5

Interval Cardio Examples

After a thorough warm up (approx 5 minutes), choose an exercise from one of the below options perform 30 seconds at high intensity, 1 minute active recovery (still moving around slowly) then repeat 10-15 times for maximum burn!

Note: Today I have purposely left running out of the exercise options on assumption that you need a bit of a break from your usual fat furnace programming. If you are cranking those interval runs however and your body feels good, go for it!

Exercise
Rowing 1. Start by placing feet on foot plates and grabbing rowing bar. 2. Explode with your legs and pull with your arms to an extended position. 3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout movement and just use your legs and arm. Trainer's comments:	Sets Reps Weight/ Resistance
Elliptical Place your feet on the foot plates and grab the arm handles. Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm. Pick a pace that will elevate your heart rate yet let you stay on the machine for a while. Trainer's comments:	Sets Reps Weight/ Resistance
Kettlebell Swing Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat. Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles. Trainer's comments: If you are unfamiliar with the KettleBell and the many benefits of correct training using this tool. Contact me at juggernautPT for an introductory session! - Gary	Sets Reps Weight/ Resistance
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance