In Part 1 yesterday John delivered a brilliant first half of a workout that will really make a difference to you, whether you are a novice or an experienced exerciser. Now here comes the second half…  

30 Minutes to Tone & Burn – weight training

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Workouts have been provided for both those new to weight training and experienced weight trainers.

Time 12 minutes – elapsed workout time approximately 18 minutes

Kcal expended approximately, new to exercise 60,  experienced trainer 70

Running total new to exercise 95 – experienced 105*

New to exercise

Exercise

How many, how heavy?

 

New to exercise

How many, how heavy?

 

Experienced

Key Technique Tip

Bench press 1 x 15 light weight 1 x 15 light weight1 x 6 heavy weight Control the weights on their way down
Leg press 1 x 15 light weight 1 x 15 light weight1 x 6 heavy weight Bring your legs back to 90 degrees to work the rear thighs
Lat pull down 1x 15 light weight 1 x 15 light weight1 x 6 heavy weight Lean slightly back to really work the muscles on the sides of your back
Crunch 2 x 10 2 x 20 Perform slowly and with great control
Shoulder press 1 x 15 light weight 1 x 15 light weight1 x 6 heavy weight Fix your gaze straight ahead of you to maintain a secure back position
Leg curl 1 x 15 light weight Lift and lower smoothly
Leg extension 1 x15 light weight Don’t lock your knees out at the end of each lift
Calf raise 1 x 20 light weight Control the lowering phase
Squat 1 x 15 light weight1 x 6 heavy weight Fix your gaze straight ahead of you to maintain a secure back position

New to exercise – one set will do

Just one set of lifts is enough to develop new muscle if you’re new to weight training, providing you find the last couple of repetitions difficult to complete. If you don’t then add a couple more until you do. Take 10-15 seconds between exercises.

Experienced trainer – one light and one heavy set will do

As you’re at an advanced level you’ll need a little bit extra,” says the Rat, “that’s why you go light, then heavy. This’ll get the most from your muscle fibres in the short space of time.

30 minutes to tone and burn pt2_2

What’s a light weight and what’s a heavy weight?

Light weight – you can complete 15–20 repetitions before discomfort sets in

Heavy weight – you can complete six repetitions before discomfort bites

30 Minutes to Tone & Burn – Cardio

Time 12 minutes – elapsed workout time 30 minutes

Kcal expended approximately, new to exercise 100, experienced trainer 150. Running total new to exercise 195, experienced 245

12 minutes is enough time to create a significant CV effect. Follow my interval based CV final flourish to zap more calories inside and outside the gym – you could burn at least an extra 100 in the 24 hours after you’ve showered and left the gym, as your body’s metabolism remains elevated. That means, depending on your level of fitness, a potential total calorie burn from the half hour workout of between 295 and 345 Kcal for the new to exercise and experienced trainer respectively. That’s not bad when you could have thought you had no time to workout.

Use a rower – a great machine for developing CV strength and all body muscle. Alternate 20 seconds of easy rowing with 20 seconds of hard rowing.

New to exercise – easy row @ 20 SPM*  – hard row @ 26 SPMExperienced – easy row @ 24 SPM – hard row 32 SPMContinue alternating effort levels for 11 minutes and then cool down with one minute @ 20 SPM* SPM refers to strokes per minute – a figure that is displayed on nearly all commercially available rowing machines.

 

Read more from Expert John Shepherd.

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