The holidays are crazy-busy, so this time of year I do a few things to change up my workout to get maximum results without spending hours and hours in the gym. In my off-season I will usually hit one bodypart per day and use a lot of isolation moves. Now, I shift to two body parts per workout and combine compound exercises with isolated movements. Here is an example of a workout I like that is in this style. 1) Romanian Deadlifts 3 sets of 8 reps (each leg), then immediately followed by Single Leg Barbell Glute Bridges 3 set of 12 reps (each leg) 2) Dumbbell Lunges 3 sets of 8 reps (each leg), then immediately followed by Cable Kickbacks 3 sets of 10 reps (each leg) 3) Hack Squats 3 sets of 10 reps, then immediately followed by Abductor Machine 3 sets of 15 reps 4) Assisted Pull-ups 3 sets of 10 reps, then immediately followed by Wide-Grip Pulldowns 3 sets of 10 reps 5) Dumbbell Row 3 sets of 12 reps, then immediately followed by Cable Pullover 3 sets of 10 reps I follow this routine with 10-15 minutes of high intensity interval training on an elliptical, bike, or treadmill. I'll do 15 seconds of intense work and then 45 seconds at a steady recovery pace. I make sure that my heart rate is above 150 beats per minute on the work interval to maximize the calories burned. By keeping the cardio short and fast, and resting no more than one minute between sets in the weight room, I can usually get out of the gym in about an hour and 15 minutes, but it is intense. So I always incorporate Scivation XTEND into my workouts to keep me strong and focused. I take two scoops of my favorite flavor (which is Mango Nectar right now) and pour it into a 32 oz container of water and sip it between sets.
The Holidaze Workout
By Team XTEND published