FARMER’S CARRY
DOUBLE K ETTLEBELL DEADLIFT
Muscle magic
Look and perform better by focusing on building lean muscle. Here’s a workout that delivers results.
BY JUSTIN GRINNELL
T
here are many benefits that come when you focus on building lean muscle. You can increase your metabolic rate, see an improvement in strength and create a more sculpted physique. Who doesn’t like that? Check out these four key strategies that can make an immediate impact on the way you look and perform.
looking to keep their bodies healthy and get the tremendous benefits from sprint workouts. Below is a 4-week workout that is sure to burn fat and get you in phenomenal shape.
Perform sprint conditioning three times per week
• Sprint workout week 1: do ten 100-meter sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 300-meter sprints at 80 percent intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 200-meter sprints at 90 percent intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 200-meter sprints at 100 percent intensity, resting 75s between each sprint.
When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme. The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you to proceed with caution and build up to proper sprinting. If you have a lower-body injury or have had one in the recent past that hinders you from running, actual sprints may not be for you. If that’s the case, try the Airdyne/assault bike or Concept 2 rower. Leading training expert Alwyn Cosgrove referred to this type of cardio as having minimal disruption on the joints but maximal disruption on the metabolism, making them ideal for those
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Concept 2 Rower
Airdyne Bike • Sprint workout week 1: do ten 10-calorie sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 30-calorie sprints at 80 percent
