Best Fitness Training Day 6 Workouts

DAY 6 Conditioning Challenge POWER HOUR

The workout slated for this day in the program is a special challenge. It’s not only
crazy-effective for fat-burning, but it’s also a good thermometer or gauge on what your
overall fitness level is, and how you feel while being pushed to get through it.
800 JUMP ROPES
RUN ¼ MILE
700 JUMP ROPES
RUN ¼ MILE
Continue this work pattern down to 600 jump ropes, 500, 400, 300,…
Beginners should start at 300, intermediate at 500, advanced at 500+.

DAY 7 Full Body

Most big-box gyms feature a cluster of machines arranged in such a way as to provide members with a “circuit.” Circuits are a gym’s equivalent of a no-trainer, requiring only that the trainee move from machine to machine for a prescribed number of repetitions, over and over again. Here is a better circuit one that involves free weights, to build more muscle, burn more calories, and keep you challenged for the long term.

HOW IT WORKS This routine prioritizes abs by placing them first. From there, you’ll move on to a light circuit that will burn loads of calories. Finally, you’ll hit the main circuit, which builds strength and muscle.

DIRECTIONS Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat. For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion.

1 SWISS BALL PLANK CIRCLE

SETS: 2 REPS: 30–45 SECONDS (EACH DIRECTION) REST: 60–90 SEC.

Place a Swiss ball on the floor and get into push up position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot.

2A DUMBBELL ROMANIAN DEADLIFT

SETS: 3–5 REPS: 6 REST: 0 SEC.

Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward. Lower your body until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your glutes as you come back up.

2B ALTERNATING DUMBBELL ROW

SETS: 3–5 REPS: 6 (EACH SIDE) REST: 0 SEC.

Bend forward at the hips as you did in the Romanian dead-lift and row one dumbbell to your side. Lower it and repeat on the other side.

2C DUMBBELL HIGH PULL

SETS: 3–5 REPS: 6 REST: 0 SEC.

Hold dumbbells in front of your thighs and bend your knees and hips so the weights hang just above your knees. Explosively extend your hips as if jumping and pull the weights up to shoulder level with elbows wide apart, as in an upright row.

2D FRONT SQUAT TO PRESS

SETS: 3–5 REPS: 6 REST: 90 SEC.

Hold the dumbbells at shoulder level and stand with feet shoulder width. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.

3A SNATCH-GRIP RACK DEAD-LIFT

SETS: 3 REPS: 10 REST: 0 SEC.

Set up as you would to dead-lift, only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Grasp the bar wide, hands about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.

3B ALTERNATING DUMBBELL BENCH PRESS

SETS: 3 REPS: 10 (EACH SIDE) REST: 0 SEC.

Lie back on a flat bench holding dumbbells. Press them both over your chest and then lower one of them to your side. Press it up and then lower the other hand. That’s one rep.

3C DUMBBELL LUNGE

SETS: 3 REPS: 10 (EACH SIDE) REST: 0 SEC.

Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

3D INVERTED ROW

SETS: 3 REPS: 10 REST: 90 SEC.

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder- width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

DAY 8 Off!

Note: After Day 8 We will discuss about triceps & Chest Workouts.

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