Fire Up Your Fat-Burning Furnace with Conditioning Work
Hotwire your metabolism by finishing off your workout with a conditioning circuit. To start, do each move (1, 2, and 3) for a 1-minute interval, following the rounds-and-work schedule shown at left. Do all moves to complete one round.
DAY 1 / PULLING
1. Front Goblet squat
Stand and hold a 10kg dumbbell vertically at your shoulders with both hands. Bend your knees and lower your torso until your thighs are nearly parallel with the floor; stand.
Hang from a bar, palms facing away. Pull your chest toward the bar, pause, and lower your torso back down.
3. Hollow Hold
Lie on your back, legs straight, arms extended. Press your lower back into the floor; contract your abs to lift your shoulders. Lift your legs slightly. Hold.
DAY 2 / LEGS
1. Skater Lunge
Keeping your knees soft, leap left, landing on your left foot, knee bent. Hold, then leap back to the right, landing on your right foot. Hold. Uncomfortable? Do side shuffles.
2. Alternating Row
Holding 10kg dumbbells, hinge at your hips. Pull the right dumbbell to your rib cage, pause, and lower it. Repeat on the left side.
3. Hollow Rock
Assume a hollow hold. This time, gradually rock back and forth without changing your body position.
DAY 3 / PUSHING
1. Vertical Jump
From a standing position, bend your knees slightly. Throw your arms backward, then jump upward, as high as you can, raising your hands overhead as you do. Land softly and repeat.
2. Close-Grip Push-up
Assume a push-up position, but keep your hands directly under your elbows. Keeping your elbows as close to your torso as possible and your core tight, lower your chest to the floor; push back up.
3. Hollow Rock
Follow the instructions from Day 2.