Good Morning,
Today I wanted to post my workouts from the past 2 days. I tend to change
up some of my exercises, but my workouts are always geared towards the same goals lose fat and gain muscle.
Yesterday was weight training and today is kettlebells and bodyweight circuit training workout.
Weight Training For Lean Muscle Gains
1A) Bent Over Rows (Barbell Underhand Grip)
1B) Dumbbell Incline Presses
I set my timer for 15 minutes and go back and forth between each exercise till my time is up (density training method). Result – 5 sets 6-8 reps rest time minimum30 seconds maximum 45 seconds.
** In case you’re unfamiliar with the concept of Density Training, the basic idea is pretty simple: either do more work in the same period of time each workout or do the same amount of work in a shorter period of time each workout.**
2A) Deadlift (Barbell)
2B) Dumbell Presses
I use the same format as for 1 A&B (although I stopped at 13 minutes because I had surpassed my previous workout.
Kettlebell And Bodyweight Circuit Training Workout
1A) Kettlebell Swings
1B) Cross Body Mountain Climbers
1C) Kettlebell Snatches
1D) Push-Ups
Again my timer is set to 15 minutes no rest between exercises to start with as I tire I will rest (if needed 10 – 15 seconds) My reps are in the higher range for swings, snatches and mountain climbers 25- 50 for push -ups 10-15.
So that’s it a quick rundown of my workouts again I always train with 2 goals in mind lose fat and gain muscle.
Talk to you soon Joe
