This strength and conditioning interval workout will build muscle and shred excess fat
This strength and conditioning workout from PT Mathew Lewis-Carter is a must for boosting your cardio to match your muscle growth.
Here, he'll have you alternating between a muscle-building move and a fat-blitzing exercise to keep your body guessing. You'll work as hard as you can for 40 seconds and rest for 20 seconds before moving on to the next exercise. 4 rounds of this workout will see you drop body fat in no time.
Lewis-Carter says, "It's all well and good wanting to add size to your frame, but what use is muscle if you can't move it with speed and work for longer durations at a high-intensity to burn through fat?"
This workout is short, sharp and guaranteed to get you sweating. Good luck.
Battle ropes
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
Dumbbell standing shoulder press
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Medicine ball slams
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.
Romanian deadlift
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly.
Burpee
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Dumbbell hammer curl
Sets: 4 / Reps: 40 seconds / Rest: 20 seconds
Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower.
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