The Strength Training HIIT Workout to Seriously Challenge Your Muscles

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There’s an art to the best-designed period patterns. They’re those that keep your metabolism revved from beginning to complete but do not totally tap you out until you have worked every muscle group. Experience that perfect mix here.

“The intensity and speed of this workout will keep your heart rate up while building strength all over,” states Chase Weber, founder of the 3-3-3 Method in Los Angeles. The sample session below follows his easy setup: You perform three circuits of three targeted exercises–a calorie blaster, a strengthener, and a stability move–three times through. Each circuit should take about 10 moments to complete, Weber states, which means you are going to be pushing your speed to finish.

“The stability moves—the ones that challenge your body to balance—engage your core muscles, which builds definition,” he states. The end result is a total-body workout that will leave you tighter and lighter. (Can’t get enough? Try another 3-3-3 HIIT routine from Weber.)

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(*******************************************) will need:-LRB-*************************)  Some 15- to 20-pound dumbbells and a bench or plyo box

Warm-up: Start using a stretch. Lunge forward with left leg, right heel lifted, and bend both knees until right knee almost touches the floor. Hold for 10 to 20 seconds, then switch sides and repeat. Then perform 15 squats, 10 seconds of butt kicks and high knees, 12 walking lunges, 20 supermans, and 50 sit-ups.

Round 1

Dumbbell Squat Curl to Press
A. Stand with ft hip-width apart, holding a weight in each hand with arms by sides.
B. Squat until hips are only lower than knees.
C. Return to standing as you curl weights upward to shoulders.
D. Rotate palms forward and press weights overhead.
E. Reverse motion to return to starting place.

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