IRONCLAD CARDIO PDF

Devoted gym rats such as yourself enjoy building muscle while torching bodyfat, rather than programming in an extra half-hour for an entirely separate pursuit. For you, we have just the answer. By piecing together the following high-intensity, power-based movements in circuit fashion, you can build muscle and eat away at bodyfat more efficiently than by just running or biking. After all, if you had your choice between big-daddy dumbbell swings and another mindless jaunt on the conveyor belt, which would you choose? By now you should be familiar with the term HIIT, or high-intensity interval training. Volumes of research show that HIIT cardio burns more fat than cardio done at a steady pace, even when the steady pace is maintained for a longer period.

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Forget the treadmill. Our bodybuilder-driven cardio program uses power-packed exercises and familiar equipment to help you burn more bodyfat faster. As far as youre concerned, any time not spent waging war against some kind of resistance is futile.

Devoted gym rats such as yourself enjoy building muscle while torching bodyfat, rather than programming in an extra halfhour for an entirely separate pursuit.

For you, we have just the answer. By piecing together the following high-intensity, powerbased movements in circuit fashion, you can build muscle and eat away at bodyfat more efficiently than by just running or biking. After all, if you had your choice between bigdaddy dumbbell swings and another mindless jaunt on the con veyor belt, which would you choose? Thats what we thought. Each move requires the coordination of several muscle groups, thus ensuring a greater total calorie burn.

Rest only long enough to get to the next move. Once you can comfortably finish three cycles of a given workout, increase the intensity of the exercises, aim to complete more reps, add more weight or swap out the moves for new ones in the same group. By now you should be familiar with the term HIIT, or high-intensity interval training. Its a type of cardio in which you perform short intervals of high-intensity exercise followed by short intervals of low-intensity work, or recovery.

For example, on the treadmill youd alternate about 60 seconds of sprinting with seconds of slow walking until you reach your desired total time. Volumes of research show that HIIT cardio burns more fat than cardio done at a steady pace, even when the steady pace is maintained for a longer period. Leave it to us to boost the effectiveness and brutality of an already effective workout. Were swapping out boring treadmill or bike sessions for hardcore exercises thatll hit every muscle fiber in your body to burn more.

This program also addresses two of the main drawbacks of traditional cardio: 1 Its not as effective at burning calories postworkout as weight training; and 2 most programs really work only your lower-body musculature, thus limiting the total release of fatburning enzymes.

One reason is that weights provide resistance, which is what causes the muscles to become taxed, both biochemically and mechanically. This is why many calories are expended to get the muscle fibers back to their original condition and beyond.

Typical cardio, like running, does provide resistance as your legs propel your body and absorb the landing, but not to the same degree as resistance training. What about the rest of your muscle mass? Selective weight training allows you to broaden the scope of the muscles you want to involve.

And the more muscles in need of recovery, the more calories that are burned to fuel that recovery process over the next several hours to days. Hitting more muscles also engages more fat-burning enzymes, poten tially doubling their activity in your body, which means an instant increase in fat-burning.

Your body should be straight, with just your palms and toes touching the floor. You simply do an exercise for one minute followed by 30 seconds or less of active rest however long it takes you to get to and set up the next exercise , then you do the next exercise for one minute, and so on.

Weve selected three exercises each for upper body, lower body, whole body and core. To keep yourself wellrounded, we suggest you do the same number of exercises in each group, with a minimum of one and a maximum of three. In other words, its probably not best to perform upper-body exercises exclusively in one session, lest you defeat the purpose of maximizing your muscular recruitment.

Instead, stick to our game plans as outlined here. These programs feature the proper balance of exercises to get your heart rate up while chiseling away at stubborn blubber.

These workouts are short, but dont let that fool you. Even the beginner program, at just more than 12 minutes including active rest , promises to kick you between your kettlebells. Once you become more familiar with the rigors of these routines, feel free to swap out exercises within the same group.

For instance, its okay to replace the weight plate woodchop with the plank. We recommend performing one of these workouts 23 times a week on days when youre not training regularly. Heres a sample split: Day Routine. No assisted pull-up machine? Simply secure one end of a heavy resistance band to the top of a pull-up bar and the other to your ankles and perform as written.

To really spike your metabolism, occasionally perform an Ironclad Cardio workout after your normal weight-training routine. Each program hassomeguidelinesforprogression,but as a general rule youll aim to perform more reps, use more weight or increase the intensity of every exercise to continue making gains.

The programs listed here offer different levels of work, but you can also implement the suggested intensity markers to make your routine more difficult.

Once you can complete a workout in relative comfort, its time to up the ante. Place your knees or feet on the pad and hang from the bar with your arms fully extended. Hold your chest high while exaggerating the arch in your lower back. Hold the ball in front of your thighs with your arms extended.

Catch the ball and return to the start position, absorbing the motion with your legs. INTENSITY Beginner: Perform as written Intermediate: Perform holding the medicine ball at the top of your chest and pressing it overhead with each rep, or increase the weight of the ball Advanced: Explode upward out of the bottom position, leaving the floor as you throw the ball as high as you can.

Land softly, catch the ball and repeat. Keep your head facing forward and maintain the arch in your lower back. Lift yourself toward your lead foot by pushing off your back foot and pulling with your lead leg. Come to a standing position with both feet together, then repeat the motion starting with the opposite leg. Alternate legs with each rep. Maintain the natural arch in your lower back and keep your head directed forward.

At the point where your thighs go past parallel to the floor, reverse direction, driving up explosively through your heels and the balls of your feet to lift your body off the floor as high as possible. Land with soft knees and immediately descend into the next rep. C extend your hips and knees so your knees are slightly bent.

After a pause, extend your knees and hips force fully as you explosively press the bar straight overhead. You can keep your feet stationary or split your legs as you lift the bar, driving one foot forward and the other behind you. If you do split your legs, bring them together while keeping your arms extended overhead. Slowly return to the start position.

EXECUTION Keeping your eyes focused ahead, initiate the forward revolution with your wrists, jumping with both feet just before the rope touches the floor in front of you. Work yourself into a rhythm for the remainder of the minute. INTENSITY Beginner: Perform as written Intermediate: Perform your skips one foot at a time, alternating feet each time Advanced: Perform double-unders making two passes of the rope for each jump or bring your knees as high as possible when alternating skips.

Space your feet and hands about shoulder-width apart. Lean forward at a degree angle over the bar with your arms tensed and pulling on the bar. EXECUTION Pull your abs in tight and tense your entire body, then drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height.

Smoothly pull the bar up, squatting a little to catch it on your shoulders as you whip your arms around so your elbows point forward. Squat down to grasp the weight with a two-hand pronated palms-down grip.

Lean forward about 45 degrees, your arms tensed and pulling on the dumbbell, and your thighs slightly above parallel to the floor. Immediately squat back down to the start position, allowing the weight to swing down along the same arc to return to the start. START Stand and hold a barbell or weighted bar at shoulder level as though you were about to perform a shoulder press. Keep your lower back arched, feet just outside shoulder-width apart and toes pointed slightly outward.

Pause for a count when your thighs come parallel to the floor, then drive back up to the start. When your knees are almost fully extended, press the bar overhead to just short of elbow lockout. Slowly lower the bar back to shoulder level and descend into the next rep. START Stand with your knees slightly bent, holding a weight plate in both hands just outside and above your right shoulder.

Reverse direction to return to the start. START Stand holding a light pair of dumbbells 25 pounds with an athletic stance feet just outside shoulder width and staggered slightly.

Punch outward with your lead hand first. Retract the arm immediately and throw a punch with your trailing arm. Alternate hands for speed. INTENSITY Beginner: Perform as written Intermediate: Stretch out your punches for power, pivoting slightly on your lead foot when punching with your lead hand and pivoting on your rear foot when you throw punches with your trailing hand Advanced: Use heavier dumbbells and throw various punches from different angles, all for power Note: As an alternative, you can do this workout using a heavy bag.

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