Before you start to think that this workout is only going to comprise of running on a treadmill or cycling on a bicycle, let me explain that this is a total body workout which is going to work every single muscle in your body. This workout is for anyone who wants to improve their fitness levels, burn some body fat or just mix things up from what they regularly perform in and out of the gym.
Benefits Of Total Body Workouts
There are quite a few benefits of performing this style of workout every once in a while and the first benefit being that it can really help ramp up your metabolism. Training this way can also increase the rate at which you burn body fat because of the array of muscles you're targeting in one single session. You will perform a lot of reps so this is going to be a lot different to what you might be used to, this is another benefit as it introducing a new method of training.
Before any type of workout and especially when trying new ones, you need to make sure you eat enough food to sustain your energy levels throughout the workout. Therefore eating the right foods before you train and supplementing during exercise is a must from us here at DS. We recommend either a carb/protein or protein/fats based meal before you start training and taking a couple of different supplements to give you that edge.
A good pre workout like Grenade 50 Calibre in killa cola flavour is great to give you a mental buzz and it contains all the necessary ingredients to keep you going through an intense workout. Another supplement to work alongside this is a BCAA product which you sip during your workout. This type of product is great for protecting your muscles and giving you the extra strength and energy you need to endure throughout this type of workout.
Ok are you ready? Let's go...
Press ups - 50 reps
Squats - 50 reps
Split lunges - 50 reps
Dumbbell Shoulder Press - 50 reps
Plank - 1 minute
Rowing Machine - 250 Meters
Bent Over Row - 50 reps
Burpees - 50 reps
Plank - 1 minute
Perform each exercise and rest when you need it. At the end of the total workout rest for as long as needed before going through it again for a second time. Be sure to warm up properly before going into this workout and have your protein shake after to refuel your muscles and start that important repair process.