Warning! ADVANCED workout and should only be performed by individuals who’ve been training on a regular basis.
This is by far my most energized custom workout that I enjoy! I feel refreshed and lean after this workout.
Warm up on a bike, treadmill, elliptical or stairmaster for 5 minutes
This workout will challenge your body and help you lose body fat and burn calories. This workout should be performed at a gym.
Should you experience any pain, feel faint, dizzy or sick at any point during an exercise, stop the exercise.
Warm-up
Warm up for 5 minutes on bike, treadmill, elliptical or stair master machine.
Workout
Starting with the abs, complete each exercise one time thru until you’ve completed the entire abs and strength training circuit; repeat two more times all the way thru starting with the abs.
Abs
20 reps – Weighted crunch (using light weights)
20 reps – Pilates bicycle
15 reps – Hanging knee raises
10 reps– Side jackknifes (each side)
60 sec - Bridge (hold for 60 seconds)
10 reps – Back extension on a ball
Strength Circuit (do not rest more than more 30 seconds between exercises)
10 reps – Dumbbell step ups using bench (complete 10 on right side, then 10 on left side)
12 reps – Dumbbell flys on ball
10 reps – Decline pushups
12 reps – Dumbbell squat with an overhead shoulder pres using a bosu ball
10 reps – Bench dips
12 reps – Bent over barbell rows
12 reps – Dumbbell squats
12 reps – Cable curls
10 reps – Single hamstring curls
Take a 2 minute break, hydrate and repeat two more times all the way thru starting with the abs.
After you’ve completed the entire circuit 3 times, finish off your workout with a cardio interval blast. You can do this on a treadmill, bike or elliptical machine. You’ll use your own body to create the intensity by jogging (low intensity), running (medium intensity) and sprinting (insanity).
Cardio Intervals
60 seconds low intensity
30 seconds insanity
60 seconds low intensity
60 seconds medium intensity
60 seconds insanity
30 seconds low intensity
Repeat this entire pattern 3 more times all the way thru; completing a total of 20 minutes.
Stretch
Take 5 – 7 minutes to completely stretch out your hips, legs, abs, back and arms.
Disclaimer
I the consumer I recognize that exercise requires physical exertion, which may be strenuous and may cause physical injury, and I am fully aware of the risks and hazards involved.
I understand that it is my responsibility to consult with a physician prior to
performing any exercises or workouts. I represent and warrant that I am physically fit and I have no medical condition that would prevent me from doing this workout.
In consideration of this workout provided by redtangerine I agree to assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of this workout.
I knowingly, voluntarily and expressly waive any claim I may have against redtangerine and or its owner, employees, contractors and subcontractors for injury or damages that I may sustain as a result of participating in the program.
I, my heirs or legal representatives forever release, waive, discharge and
covenant not to sue redtangerine and or its owner, employees, contractors or subcontractors for any injury or death caused by negligence or other acts.
If you feel sick, dizzy or faint at any point during this workout, it’s important that you stop working out.
It’s important to warm up before doing any exercise or workout and stretching after you’ve completed your workout.
DISCLAIMER: This information reflects the opinion of our experienced professionals and should not be interpreted as medical advice. Consult your doctor before beginning any diet or fitness program. All rights reserved. No part of this material may be reproduced, redistributed, taught, stored in retrieval system or transmitted in any form or by any means electronic, photocopying, or otherwise without the prior written permission from redtangerine.
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