When you think about strength training cardio doesn’t come to mind and visa versa. You would think cardio and strength training go good together like toothpaste and (Name of food item here). If you did not know toothpaste does not taste good with anything.
On the contrary cardio strength training go quite well together. It is a mix of the best of both worlds. A mix of muscle building strength training and heart pounding cardio, that makes for a great fat burning workout. If you want to get strong while getting lean then cardio strength training is a good option for you. Here are a few routines to get you on the path to a leaner stronger you.
What you need: a Barbell or Dumbbell, music and a whole lot of motivation.
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Beginner to Intermediate workout
A1. Barbell Deadlift: 3-5 sets x 6-10 reps
A2. Barbell Clean: 3-5 sets x 6-10 reps
A3. Barbell Push Press: 3-5 sets x 6-10 reps
A4. Barbell Back Squat: 3-5 sets x 6-10 reps
A5. Barbell Bent over Row: 3-5 sets x 6-10 reps
Advanced workout
A1. Barbell Deadlift: 3-5 sets x 6-10 reps
A2. Barbell Clean: 3-5 sets x 6-10 reps
A3. Barbell Front Squat: 3-5 sets x 6-10 reps
A4. Barbell Push Press: 3-5 sets x 6-10 reps
A5. Barbell Good Morning: 3-5 sets x 6-10 reps
A6. Barbell Bent Over Row: 3-5 sets x 6-10 reps
A7. Barbell Ab Rollouts: 3-5 sets x 6-10 reps
These are two complexes, which are meant for one exercise to flow into the other. You will be using the same weight for all the exercises. The Barbell or Dumbbells will not be put down until all the reps are completed for each exercise. When choosing a weight you will pick the weight you can do for your Push Press for this is the weakest of the muscle groups, this weight will be used for all other exercises in the complex.
I gave a rang of sets and reps. Keep in mind that if you decide to do 10 reps then you should keep the sets in the 3 to 4 range and if you are doing 6 to 8 reps try and keep the sets closer to the 4 to 5 range.
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