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4 Exercise Methods to Insane Results in the gym

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4 Exercise Methods to Insane Results in the Gym

By Jamie

Image source – active.com


The System

The 4 exercise method is actually really simple; you pick 4 exercises, each will work different parts of your body.

1. Upper Body –  Any exercise for your upper body. My faves – Press Ups, Standing Shoulder Press, Seated Row, Upright Row.

2. Lower Body – Any exercise for your lower body. My faves – Front Squats, Romanian Deadlifts, Jump Squats.

3. Core – Any core exercise. My Faves – Commandos, Reverse Crunches, Dynamic Plank.

4. Pulse Raiser – Any cardio exercise – My Faves – Rowing machine, Step ups, Jumping Jacks.

 

Pick two of each exercise and then do them in order. (It is best to pick apposing muscle groups for 2 cycles. Eg Cycle 1 Upper Body – Press Ups, Cycle 2 Upper Body – Seated Row).

 

So an example workout would look like this –

  • Press ups
  • Dumbbell Jump Squats
  • Reverse Crunches
  • Step Ups
  • Seated Row
  • Romanian Deadlifts
  • Plank
  • Rowing Machine

 

How do I do it?

The next thing you need to know is how many reps, sets and for how long should you do each exercise. Again, it is really simple.

 

Upper Body –  2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Lower Body – 2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Core – 2 Sets – To failure, keep going till you cant do any more. Simples.

Pulse Raiser – 2 minutes FLAT OUT! I really mean flat out as fast as you can. This workout has a total of 4 minutes cardio, make it count.

 

Rules – For all exercises (excluding Pulse Raiser), the lowering part should take 4 seconds on every rep.

 

That’s it, run through a workout like this and you will achieve incredible results.


 

Try The Workout

 

Warm up – 10 minutes cardio machine.

  1. Press ups – 2 Sets to failure with a 4 second lowering part
  2. Dumbbell Jump Squats – 2 Sets to failure with a 4 second lowering part
  3. Reverse Crunches – 2 Sets to failure with a 4 second lowering part
  4. Step Ups – 2 minutes FLAT OUT!
  5. Seated Row – 2 Sets to failure with a 4 second lowering part
  6. Romanian Deadlifts – 2 Sets to failure with a 4 second lowering part
  7. Plank – 2 Sets to failure
  8. Rowing Machine – 2 minutes FLAT OUT!

Stretch.


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