Yesterday’s exercise session was very intense. I still get a burning feeling in my muscles. Is like something is stimulating my muscles even 24 hours after the workout. Do you feel this way too?

I get this feeling because I train hard. Every time I do a super set or a circuit my heart is beating so hard and my breathing can be heard from far away people get scared. They think I’m on steroids. I just love to feel that my heart is working hard and if I get a fatigue effect, I know I will lose fat during the whole day. This fatigue effect is called “EPOC” excess post exercise oxygen consumption. I will talk about this next week.

Now I just want to show you my workout.

I did a total body workout super setting different exercises.

SS1      x3     Incline Bench and Dumbbell Rows 6 to 8 reps 

SS2      x3     Barbell Squat 6 to 8 reps and Dumbbell Shoulder Press 8 to 10 reps each arm 

SS3      x3     Dumbbell Step-up 10 to 12 reps and Stability Ball Jacknife 12reps

I use heavy weights. This means that if I do 8 reps, I can’t do 9 or 10. I also rested only 30 seconds to 1 minute after each set.

After lifting I did a interval cardio session of 20 minutes

2min Warm up followed by 

1min Work (high speed), then 1min Rest (slow speed), Repeated the Work and Rest 8 times, and finished with a 2min Cool down

Know one thing. If you need to rest more than 1min you can do it. Some people might need 1 and a half minutes or 2 minutes. This will depend on your training level.

I hope you get to try this workout and enjoyed as much as I did.

Get Results and Take Care

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