SHE LIFTS. Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat. Mike Samuels with Jason Maxwell

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2 SHE LIFTS Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat Mike Samuels with Jason Maxwell

3 Disclaimer She Lifts Copyright 2016 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN 13 (paperback): XXXXXXXXXXXXX ISBN 10 (paperback): XXXXXXXXXX ISBN 13 (electronic): XXXXXXXXXXXXX ISBN 10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.

4 Disclaimer The following information presented is only for informational purposes and should not oppose against any medical advice from a licensed medical professional. Listen to your medical professional and you must get your physicians approval before starting an exercise program. This program is designed for healthy individuals 18 years and older, and is meant for educational purposes only. All forms of exercise present risk. Readers should take full responsibility and should not take risks beyond your experience. If you are taking medication, are obese, diabetic, or have any serious illness then you must talk to your physician before starting an exercise and nutrition program, including this one. Jason Maxwell will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the use of this information.

5 Contents How to Use the Workouts... 2 Workout 1 - The Barbell Complex... 3 Workout 2 - The Dumbbell Complex... 4 Workout 3 - The Strength Ladder... 5 Workout 4 - Super Squat Mechanical Drop Set... 6 Workout 5 - Timed Under Tension... 7 Workout 6 - EMOM... 8 Workout 7 - Bodyweight Blitz... 9 The Wrap Up... 10

6 We re big into weight training here, and are firm advocates that lifting should make up the beef of your program so to speak. You can get lean through lifting alone, but the speed and success of your fat loss is determined by your calorie balance - the number of calories you take in compared to how many you burn. To lose fat you need to be in a moderate calorie deficit where you re burning more than you re eating. A deficit of per day generally works well. Obviously you can create this deficit by simply lowering your calorie intake by manipulating your diet, and carrying on with your strength training. This will work just fine, but you can also speed things along a little by adding in cardio to your routine. Now we re not talking endless bouts on the treadmill, doing 6-am fasted elliptical sessions, beasting yourself with hours and hours of cardio, or even taking up jogging. There s not necessarily anything wrong with these, but they re not the most effective uses of your time, and can result in increased fatigue, less muscle mass (so a slower metabolism,) and - in the case of high impact activities such as running - extra joint stress and potential injuries. Plus, all the above just aren t that fun. What we re got for you instead, is cardio designed specifically to burn maximum calories and maximum body fat in minimum time. There are no guru tactics or fancy gimmicks here - just cold, hard, cardio that works. We promise that these workouts - Are short, but super-effective. Will be much more fun than any cardio you ve done before. Complement your strength training, so aid strength in the gym rather than hindering it. Require no special equipment, or specialist skills past basic lifting techniques. Page 1

7 How to Use the Workouts Each workout is designed to take between 15 and 30 minutes, and should be done either at the end of a strength workout, or on a rest day. They re not easy though, hence if you re doing them after the rest of your gym session, just pick one, and if you re giving them a day of their own, put two together and perform them back to back. Above all, the key is to remember that they re designed to do two things - 1. Speed up your fat loss 2. Improve your conditioning and fitness to aid your weights workouts. Keep those in mind, maintain good form, and you won t go far wrong. You can pick and choose any workouts to do each time, but try to get a balance between each, and don t just opt for whatever one you find easiest. Page 2

8 Workout 1 - The Barbell Complex Exercise Reps Deadlift 6 Hang clean 6 Push press 6 Front squat 6 Bent over row 6 Perform 6 deadlifts, then go straight into 6 hang cleans, then 6 push presses and so on. Use a weight that s roughly your 10 rep max for an overhead press. Don t put the bar down until you ve done your sixth bent over row. Take 2-3 minutes rest and repeat four more times. If this gets too easy, increase the reps, and once you can do five rounds of 10 on everything, up the weight. Page 3

9 Workout 2 - The Dumbbell Complex Exercise Reps Stiff-legged deadlift 6 Hang clean to push press 6 Alternating lunges 6 Alternating renegade row 6 Push ups (hands on dumbbells) 6 The concept here is exactly the same as the above, with some slight exercise variations and using dumbbells instead of a barbell. Page 4

10 Workout 3 - The Strength Ladder Exercise Reps Standing dumbbell shoulder press 5 Dumbbell lunges 4 per leg Chin-Ups (Assisted if needs be) 3 Deadlift 2 Your reps here descend down on each exercise, so you ll do 5 standing presses, then 4 lunges per leg (using the same dumbbells) then 3 chin-ups either bodyweight, on an assistance machine or with the help of a resistance band, then 2 deadlifts. The weight for each should be challenging, but not terrible; an 8 out of 10 for each is about right. Complete 5 rounds in total. Page 5

11 Workout 4 - Super Squat Mechanical Drop Set Exercise Reps Alternating reverse barbell lunges 8 Front squat 8 Back squat 8 The premise here is that you go from the exercise you can use the least weight on (alternating reverse lunges) to the one you can use the most weight on - back squats. Load the bar with a weight that would be around an 8 out of 10 difficulty to perform 8 reverse lunges each side with. Do the 8 per leg, re-rack the bar and quickly get back into position for front squats. Do your 8 reps here, re-rack again, then go into back squats for 8. Take 2 minutes rest and repeat 3 more times. Page 6

12 Workout 5 - Timed Under Tension Exercise Kettlebell swings Reps 30 seconds Alternating prisoner lunges Burpees Med. ball slams Plank Set a timer to go off at 30-second intervals. Grab a heavy(ish) kettlebell and swing it with good form for 30 seconds. As soon as the timer goes, start your alternating lunges for 30, and keep this going until you ve done 30 seconds on the plank (which you should squeeze like your life depends on it.) Have a strict 60-second breather and repeat 5 more times. Page 7

13 Workout 6 - EMOM Exercise Reps Kettlebell swings 15 Pushups 5 You re on the clock for this one too. 20 minutes this time. Perform 20 swings, then 5 pushups (assisted or knee pushups are fine.) Your rest time is however long it takes for the rest of the minute to run out. Start a new set of swings every minute, on the minute, (EMOM) for 20 minutes. Page 8

14 Workout 7 - Bodyweight Blitz Exercise Step-Ups Reps 10 per leg Bodyweight squats 20 Pushups (any variation) 10 T-Raises 10 per side Mountain climbers 20 Toe touches 20 Everything here is bodyweight, so it can be done anywhere. You ll do the exercises in order, with no rest in between, and may not even rest after the toe touches. Your goal is to get as many rounds done as you can in 15 minutes, resting only when you need to. Take note of how many you get and try to beat that next time. Once you can go all the way through without resting, up the time to 20 minutes or pick harder exercises. Page 9

15 The Wrap Up If you re bored of cardio, and just can t bring yourself to grind out another dull, monotonous, and energy-sapping session, give these a go. They re guaranteed to give you much more of a challenge, and while they re far from easy, time will go past incredibly quickly now you re pushing yourself harder. By performing these exercises here, you ll also prepare your muscles and nervous system for your lifting program, which will actually make you stronger once you get back to squatting, deadlifting and pressing. Page 10

HYBRID MUSCLE TRAINING. Build Bigger, Stronger Muscle Using Science

HYBRID MUSCLE TRAINING. Build Bigger, Stronger Muscle Using Science HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science Hybrid Muscle Training Copyright 2017 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any