Prepare to take your training up another notch. In this 3-week plan, you’ll pack even more work into every 30-minute session. It’ll be like you poured lighter fluid on your fat cells – and each workout ignites the flame even more.
Workout A: Mad-Minute Meltdowns
In this Mad-Minute Meltdown workout, you’ll do 15 muscle-pumping, fat-blasting “complexes”. In fact, you’ll train so hard that I’m pretty sure you’ll feel the fat melting off your body.
How does it work? You do three exercises, back-to-back-to-back, for 20 seconds each without resting. That’s a complex. Then you take a breather for 60 seconds, and immediately start another complex. Each complex is three upper-body exercises, three low-body exercises, or three total-body, cardio exercises. You simply rotate between these three complexes for the entire 15 cycles.
While each individual complex will likely take your working muscles to fatigue, the routine was carefully designed so you avoid “cross-fatigue”. This enables you to do each complex at a high intensity. For example, in the first complex, you do upper-body complexes. But in the second complex, you do lower-body exercises. AS a result, you can go hard in the second complex even though your upper-body muscles are still recovering from the first one.
This workout is relentless. And that’s just how you should be when you do it. Go hard and you will change.
And in the case you’re wondering, I certainly didn’t invent this kind of fat torcher. ( Or is it “torture”?) The credit for that goes to famed Romanian weight-lifting coach Istvan Javorek. He’s thought to have first brought “complex” routines to the United States back in the 1980s, when he defected from Romania. Today, he’s the professor of fitness at Johnson County Community College – a small school located in the Kansas City suburbs – where he’s affectionately known as Coach Javorkian.
How It Works: Start with Complex #1 and do each exercise in the complex for 20 seconds. Don’t take a breather until you’ve done all three exercises. Then rest for 60 seconds. That’s one cycle. Move on to Complex #2, and repeat the process until you’ve completed all 15 cycles.
Workout B: The Metabolic Matrix
Welcome to the Metabolic Matrix. This is where change happens. This is where you attack fat like a fighter. Literally.
That’s because you’ll train the way a box does, by going hard for 3 minutes and then resting for 60 seconds. You’ll do eight 3-minute rounds in one tough, metabolically demanding 30-minute workout.
A special note about this workout: It’s divided into two rounds. Each round consists of four cycles of six exercises.
In round 1, you’ll do exercises that require two dumbbells. In Round 2, all the exercises require just one dumbbell. This simple change turns Round 2 into a challenge for your abs. That’s because it provides an offset load – meaning that the weight is only on one side of your body in many of the exercises. The result: Your core has to work overtime to keep you from falling over.
It’s a spectacular way to train because you’ll burn a tremendous amount of calories, boost your total-body strength and fitness, and sculpt your abs at the same time. What could be better than that?
How It Works: In Round 1, you’ll use two dumbbells for each exercise. You’ll do six exercises in a circuit, performing each exercise for 30 seconds, with no rest between movements. After you’ve finished all six exercises, you’ll rest for 1 minute and 30 seconds. That’s one cycle. You’ll follow the same procedure for Cycles 2, 3, and 4. Then, you’ll only use one dumbbell as you complete Cycles 5,6,7, and 8 in the same manner. If any progression seems too difficult, simply use the variation that suits your fitness level.
Workout C: Calorie-Crushing Combos
I’ll stop short of calling this workout crazy. But it’s definitely not normal. Up until now, you’ve worked for, at most, 60 seconds without a rest. With Calorie-Crushing Combos, you’ll exercise for twice that long before taking a breather. That’s right: 2 straight minutes of work.
This strategy makes this workout more aerobic than the previous routines. However, it’s not liek some easy 2-minute jog. It’s an incredibly intense challenge that’s designed to destroy fat and crush calories. during each 2-minute work period, you’ll use a unique combination of exercises that’ll test you physically also mentally. Stay focused! But remember, you control your own intensity. So go as hard as you can, while mantaining perfect form. If you need to rest and regroup, that’s okay. But finish strong!
How It Works: You’ll do five exercises in a circuit, performing each combo for 2 minutes, resting for 60 seconds, and then moving on to the next combination. After you’ve finished all five exercise combinations, you’ve completed one cycle. Move on to Cycle 2, and repeat the process.
Are you ready for the challenge?
We shall see!
Jeff McDaniel, C.P.T.