For part 3 of this Post, I want to cover the workout portion. There are many ways to workout, but there are certain exercises that give you more bang for your buck than others. Generally speaking, any type of exercise will get you into better shape, but some give faster results than others.
Again, there are a lot of great exercises out there, but I want to make a list of ones that most people can do in their home or standard commercial gyms. The goal with this program is short rest periods between both the individual sets as well as the different exercises. Strength training with shorter rest periods will give you some cardiovascular training as well. Here is your workout list:
Pull-Ups or Reverse Pull-Ups
Grasp the bar with a palms facing away from you. The wider you set your arms apart, the harder the pull-up will be (pictured above). I suggest starting about shoulder width apart. Start from a dead hang with your arms fully extended. Pull yourself up until your chin goes over the bar and then slowly lower yourself back down to the dead hang. 3 sets of 5-10 reps
These are a real butt kicker, trust me. Try to set the treadmill to a fast speed you can only run for about 10-30 seconds (10 mph or more if possible). As you run your sprints, remember to keep a good posture and use your arms to drive you. 3 sets of 10-20 second sprints.
This one is a great exercise to help develop your stability muscles or core as most people call it. Furthermore, it will allow your heart rate to come back down after the treadmill sprints you just finished. However, don't look at this exercise as a time to relax. Keep a strict form by holding your body in a straight line from your heels to your head. Don't raise your butt or sink your hips. This will put you in a bad position and take away from the exercise. 3 sets for 30-60 second holds.
Barbell or Dumbbell Bench Press
Earlier we worked our posterior with the pull-ups, so now it's time to work your anterior. This pressing exercise can be performed with free weights on a bench or in a Smith machine (pictured). I prefer to perform this with dumbbells on a bench because it will require you to stabilize each dumbbell. Doing this, each arm will be required to move the weight individual, which helps with any muscle imbalances you may have. 3 sets for 8-12 reps.
Barbell Back Squat
Now that your legs have recovered a little more, it's time to hit them again. The back squat is a great exercise to to develop whole body strength. You can perform this with free weights or in a Smith machine (pictured). Start with your feet shoulder width apart, and your feet slightly turned out. From here, sit back with your hips and come down until your thighs are parallel to the floor. You should be looking forward and slightly down while keeping your chest up through out the movement. 3 sets for 8-12 reps.
Here is your final exercise for this circuit. Burpees are an exercise you hate and love. You hate doing them, but love them when they are done. Since this is the last exercise, focus on going all out and pushing your limits. Start in a standing position, then squat down rapidly into a push-up position. Once here, without pause, perform a push-up quickly. Next, rapidly bring your knees back under your body and stand up straight performing a jump at the top. Once you land, that's one rep. 3 sets 10-15 reps.
So there you have it, 6 exercises that will work your entire body. The sets and reps listed above are a general range. They can be adjusted to fit your fitness level, but try and have the last few reps almost bring you to failure. You don't want a weight that you can move with ease. This will be a waste of your time and prevent any real gains from being made.
When performing the exercises, I like to do the first set and then move to the next exercise. So as an example, I would do 1 set of the pull-ups and then move immediately to one set of the treadmill sprint and so on. Once I finish the burpees, I start over at the pull-ups for another set.
If you have any further questions please feel free to reach me at: firstname.lastname@example.org