Best Fitness Training Day 4 & 5 Workouts

DAY 4 Intervals

Sprinting may be the only kind of cardio that can be argued to build muscle as well as burn fat.

HOW IT WORKS Sprinting is intense exercise and can beat up your lower body if you do not ease into it. That’s why we recommend doing it on a hill, which will slow you down a bit so that you are less likely to pull a hamstring, quad, or hip flexor. Still, you will work hard enough to raise testosterone and growth hormone levels both associated with muscle growth as well as improve speed and athleticism. 
DIRECTIONS Complete the sprint intervals. Rest 2- 3 minutes and move on to the body weight circuit.

WARM UP

Warm up thoroughly beforehand and run a few practice sprints at a low intensity (but

go a little faster each time).

SPRINT

Perform 8 to 10 sprints of 20–40 yards. Run at slightly less than your absolute top speed for safety. Rest as needed between sets, but keep your heart rate elevated. Allow yourself enough recovery that you can go fast. If you are new to sprinting or haven’t done it in a while, do your sprints on a hill. Start with five and run only at a moderate pace and build up from there. Land on the balls of your feet as you sprint, not your heels. Your front foot should land directly beneath you (unless the hill is

especially steep). Your arms should pump vigorously forward and backward as you run. Let your hands come up to face level and then back to your pockets, but no further. Keep your shoulders and hips level so there’s no side-to-side rotation in your torso. conclude the interval workout from Day 2. However, exclude Jump Rope and perform

only 3 rounds; not 5.

DAY 5 Full Body

Here, we continue the theme of pushing, pulling, and lower-body movements making up the core of the workout and add in some direct arm work. The high-rep approach (sets of 15) works well in conjunction with the previous two sessions.

DIRECTIONS Perform the exercise pairs (marked “A” and “B”) in alternating fashion. So you will do one set of A, rest, then one set of B, rest again, and repeat until all sets are completed for the pair. The remaining exercises are done conventionally.

1 TRAP-BAR DEAD-LIFT

SETS: 3 REPS: 15 REST: 60 SEC.

Use a trap bar and stand with feet hip width. Bend your hips back and grasp the handles. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees.

2A INCLINE DUMBBELL ROW

SETS: 3 REPS: 15 REST: 30 SEC.

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.

2B INCLINE DUMBBELL PRESS

SETS: 3 REPS: 15 REST: 30 SEC.

Lie back on the incline bench holding a dumbbell in each hand at shoulder level. Press the weights over your chest.

3A EZ-BAR CURL

SETS: 3 REPS: 15 REST: 30 SEC.

Grasp an EZ-curl bar at shoulder width. Keeping your upper arms stationary, curl the bar.

3B DECLINE EZ-BAR LYING TRICEPS EXTENSION

SETS: 3 REPS: 15 REST: 30 SEC.

Set an adjustable bench to a slight decline and lie back on it holding an EZ-curl bar at shoulder width. Press the bar over your chest and then let your upper arms drift back to about a 45-degree angle, which becomes your starting position. Bend your elbows to lower the bar behind your head, and then extend them to return to the starting position for the next rep.

The Day 6 training will discuss in Next Post.

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