TRY OUR WORKOUT OF THE DAY:
Sep 22, 2018
Instructions Please click play below to begin your workout of the day. If you are logged in, you'll also be able to create, save, share, and schedule your own workouts. Simply login and click 'Create My Workout' to get started.
  WORKOUT click to expand  click to minimize 
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Warm Up click to expand (+)
Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!

Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:
Workout
Information/ Instruction
Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!

Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:
Planned
Time		 Reps
Competed
High Knees 50 seconds on,
rest 10 sec
Mountain Jumpers 50 seconds on,
rest 10 sec
Split Jacks 50 seconds on,
rest 10 sec
Jumping Jacks 50 seconds on,
rest 10 sec
Karaoke Step 50 seconds on,
rest 10 sec
High-Intensity Muscle Building Workouts Combined With Metabolic Protocols click to hide (-)
Alternate the following 5 exercises to complete a giant set. Rest 4 minutes between each set and complete a total of 3 sets.

Exercise 1: adjusting weight accordingly

Exercise 2: to fatigue, with half the weight used above (target 25 reps or more)

Exercise 3: max # of reps possible

Exercise 4: to fatigue (target 12-15 reps)

Exercise 5: to fatigue (target 10-12 reps per side, dropping to knees as needed to complete the set)
Workout
Information/ Instruction
Alternate the following 5 exercises to complete a giant set. Rest 4 minutes between each set and complete a total of 3 sets.

Exercise 1: adjusting weight accordingly

Exercise 2: to fatigue, with half the weight used above (target 25 reps or more)

Exercise 3: max # of reps possible

Exercise 4: to fatigue (target 12-15 reps)

Exercise 5: to fatigue (target 10-12 reps per side, dropping to knees as needed to complete the set)
 Planned
Time		 Reps
Completed
Set 1		 Reps
Completed
Set 2		 Reps
Completed
Set 3
Barbell Squat And Lunge Pair 8 reps
Squat With A Diagonal Dumbbell Curl And Press 25+ reps
Pull Up Dip Superset Max reps possible
Vertical Dumbbell Push Ups -- Feet On Dumbbell 15 reps
Spider Cross-Over Plank Alternation With Feet On Ball Until fatigued
Cool Down click to expand (+)
Alternate dynamic exercises every 60 seconds, such as:
Workout
Information/ Instruction
Alternate dynamic exercises every 60 seconds, such as:
Planned
Time		 Reps
Competed
Bent Leg Deadlift (bodyweight only) 50 seconds on,
rest 10 sec
Multi-Jump 50 seconds on,
rest 10 sec
Single Leg Bounding 50 seconds on,
rest 10 sec
Squat Thrusts With A Leg Spread 50 seconds on,
rest 10 sec
Breakdancers 50 seconds on,
rest 10 sec
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CREATE YOUR OWN WORKOUT
Choose Your Workout Settings + Click Create My Workout
Length of workout
05:00
00:00
0000
Mode:Normal Overeating

Instructions Input the # of calories you'd like to burn, and we will do our best to help you choose a workout with the goal of burning that number of calories; but, not necessarily today.

You see, by working on your metabolism, rather than the specific number of calories we can burn during a single work out, we will help your body learn how to burn calories more easily and quickly. Traditional calorie estimators get you to run until you hit your goal; however, if you work out properly and focus on your metabolism instead, your body will be a fat-burning furnace for days to come. You'll add muscle -- without having to add size -- and muscle consumes calories.

Keep in mind the higher you set your goal, the faster and higher we will be trying to raise your metabolism. So, it's wise to start easy and build up, working on improving your food choices first. (results may vary)

Create My WorkoutChoose your own workout settings
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