At the start of August we lauched our 21 Day Shred program with our online director Mike Simone. The program includes workout routines for the full 21 days which consist of full body circuits, bodybuilding splits, intervals, and unique cardio challenges. There is also a daily meal plan. Overall, the program has been a combination of what the editorial teams here at Men's Fitness and Muscle and Fitness magazines have been writing about for years, along with the strategies Mike has used through his training career. Here is a demonstration of DAY 7 of the 21 DAY SHRED. The 21 Day Shred: Download the blueprint to building the perfect body > THE WORKOUT: Day 7 Complete exercise one as straight sets. Complete 2 A-2 D and 3 A-3 D as circuits/complexes. 1. Swiss Ball Plank Circles Sets: 2 Reps: 30-45 seconds in each direction Rest: 60-90 seconds 2 A. Dumbbell Romanian Deadlift2 B. Alternating Dumbbell Row2 C. Dumbbell High Pull2 D. Dumbbelll Front Squat to Shoulder Press ( Not a Thruster) Sets: 3-5 Reps: 6 Rest: 0 (90 seconds after complete circuit) 3 A. Snatch- Grip Rack Deadlift3 B. Alternating Dumbbell Press3 C. Dumbbell Lunge3 D. Inverted Row Sets: 3 Reps: 10 Rest: 0 (90 seconds after complete circuit) Be sure to get in on the conversation with the hashtag 21 Day Shred. And connect and train along with Mike by giving him a follow on Twitter and Facebook. Topics: fat burning workoutstotal body workoutsfull body workoutsweight loss Want more Men's Fitness Sign Up for our newsletters now.
A step-by-step action plan to lose 2-3 pounds of body fat each week indefinitely until you hit your genetic ideal body composition Build or sculpt a lean, fit, swimsuit-ready body in record time with minimal effort and no pain and suffering Improve cholesterol and blood sugar, increase your energy and productivity and reduce stress Mark Sisson, author of the best-selling Primal Blueprint, publisher of the top health blog Marks Daily Apple.com and de-facto leader of the Primal/paleo/evolutionary health movement, presents a fun, easy-to-follow, practical guidebook to help you get Primal in only 21 days. First, you'll learn eight Key Concepts that represent the most life-influencing components of the Primal Blueprint, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet, the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression. By eating Primally, you'll enter Sisson's so-called Fat Paradigm, where stored body fat becomes your body's preferred fuel choice, and energy, hormones, metabolism, and immune function are optimized automatically. With an intuitive mix of simple Primal workouts, you'll get exceptionally fit in only a few hours per week - and have fun while you're at it! Primal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you get Primal in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally.
Tone all over with our 21-day, total-body turnaround plan. How This Workout Works Our supershaper workout delivers wow effects that will keep you hooked. In less than a month you can not only sculpt a new body but, more important, change your exercise attitude, says trainer Marco Borges, author of Power Moves, who shares the exercises that his A-list clientele, including Beyonce, swear by. The magic in Borges's mix comes from eight allover toners plus a dose of cardio on most days. A five-days-a-week commitment is the key to both quick weight loss results and making a routine stick, Borges says; luckily, his no excuses session on the following pages is seriously habit-forming. Each week you'll add sets and reps of the sculpting moves and 10 minutes to your cardio workouts (just follow the Your 21- Day Transformation cheat sheet on the next slide). All you need to get rolling is a 5- to 10-pound medicine ball or a dumbbell of the same weight. Download the video to your smartphone or portable media player Targets: Chest, arms, abs, butt, and legs - Stand with feet hip-width apart, holding ball between palms in front of chest, elbows bent by sides. - Lunge back with right leg, bending both knees 90 degrees; then extend arms to press ball diagonally overhead. - Bring ball back by chest and return to start position. Switch sides and repeat to complete 1 rep. - Start with 2 sets of 8 to 12 reps. Tone all over with our 21-day, total-body turnaround plan. How This Workout Works Our supershaper workout delivers wow effects that will keep you hooked. In less than a month you can not only sculpt a new body but, more important, change your exercise attitude, says trainer Marco Borges, author of Power Moves, who shares the exercises that his A-list clientele, including Beyonce, swear by. The magic in Borges's mix comes from eight allover toners plus a dose of cardio on most.
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