Cardio Strength Training: Torch Fat, Build Muscle, and Get Stronger Faster by Robert dos Remedios

Author:Robert dos Remedios [dos Remedios, Robert]
Language: eng
Format: mobi
Tags: Fitness
Publisher: Rodale
Published: 2012-03-21T16:00:00+00:00

Bulgarian split jump

Dips

Windmills

Suspension pushups

For those of you who perform several Density Training sessions per week, I suggest alternating between choosing a knee-dominant and a hip-dominant exercise each session. I have listed a menu of Hip Dominant Exercises later on in the chapter.

COACH DO’S FAVORITE DENSITY EXERCISE COMBINATIONS

Here are four of my favorite combinations for density sessions. You will notice that I add difficulty by supplementing with weighted vests, dumbbells, and mini-bands on certain exercises.

THE 30/60 TIMED INTERVALS

Another cardio strength training variation using timed sets involves having a work interval with a longer rest interval to allow for greater work to be accomplished during work period. A very simple work-to-rest interval that I like to use is a 30-second to 60-second protocol. This creates a 90-second work bout (remember from the studies that our bodies are still working during these longer rest periods). As we get in better shape we will progress to longer work intervals and shorter rest periods. What I like to do is create a circuit of exercises and move through them in order, similar to the density circuits. Here is an example of one of these longer rest interval circuits. You would perform each exercise for 30 seconds straight then rest for 60 seconds before moving to the next exercise movement. You would decide how many rounds you are to complete based on your fitness level and available time.

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