Workout 3: bACk, trAps, biCeps (multi-joint)Į圎rcisE sEts rEpsBarbell Bent Over Row 4 9-11Dumbbell Bent-Over Row 3 9-11Seated Cable Row 3 9-11Barbell Shrug 4 9-11Barbell Curl 3 9-11Barbell or EZ-Bar Preacher Curl 3 9-11Reverse-Grip Barbell Curl 3 9-11Barbell Wrist Curl 3 9-11 Workout 2: shoulders, legs, CAlves (multi-joint)Į圎rcisE sEts rEpsBarbell Shoulder Press 4 9-11Alternating Dumbbell Shoulder Press (Standing) 3 9-11Smith Machine One-Arm Upright Row 3 9-11Squat 4 9-11Deadlift 3 9-11Walking Lunge 3 9-11Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11 SHortCut to sHredWorkout ProgramPHase 1: Week 1 Workout 1: Chest, triCeps, Abs (multi-joint)Į圎rcisE sEts rEpsBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-11Dips 4 9-11Close-Grip Bench Press 4 9-11Cable Crunch 3 9-11Smith Machine Hip Thrust 3 9-11 Knee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee Raise You want to keep each cardio acceleration minute as intense and demanding as possible.Ĭardio aCCeleration oPtionsKB SwingGoblet SquatSquat JumpBox JumpDB Step-upBB Step-upSprintsRunning in PlaceMedicine Ball SlamDumbbell LungeLunge JumpsSide-to-Side Box ShuffleSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump Rope The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, you’ll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire up your fat-burning furnace like nothing else. Stoppani offers sage advice to anyone ready to scale the fitness mountain: “No matter your starting point, no matter your goal, one of these programs is perfect for you.Workout ProgramCardio acceleration is critical to Shortcut to Shred. But they’re no walk in the park.Īs concentrated and intense as these workouts are, one of your most difficult challenges might be deciding which one to start with. They can help you in your quest for your #bestself, too. Stoppani’s triple crown of Shortcut to Size, Shortcut to Shred, and Shortcut to Strength have helped thousands of people around the world reach their individual fitness goals. Welcome to the rugged but beautiful world of Stoppani’s “Shortcut” series. What’s your pleasure? Want to pack on some muscle mass? Get ripped? Turn those biceps from objects of beauty to weapons of destruction? Fitness maestro Jim Stoppani, Ph.D., has refined three of his exercise programs to create a series of high-demand workouts that deliver all the goods-and do it far faster than you might think possible.
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