Iron clad cardio

7/29/2019 Iron clad cardio

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146 MUSCLE& FITNESS October 2008 MrOLyMpIa.COM 14

TraINING

FOrGET ThE TrEadMILL.OUr bOdybUILdEr-drIvEN

CardIO prOGraM USESpOwEr-paCkEd ExErCISES

aNd FaMILIar EqUIpMENT TOhELp yOU bUrN MOrE

bOdyFaT FaSTEr

| by JIM STOppaNI, phd, aNd ErIC vELazqUEz| phOTOS by MIChaEL darTEr|


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MrOLyMpIa.COM 14148 MUSCLE& FITNESS October 2008

hIIT Or MISSb no ou soul e fmili itte tem hIIT, o igintensit intel tining. Its te of cio inic ou efom sot intels ofigintensit eecise folloe sot intels of lointensit o,o ecoe. Fo emle, on te temill ou ltente out 60 seconsof sinting it 3060 secons ofslo ling until ou ec ouesie totl time. volumes of esecso tt hIIT cio uns moe fttn cio one t ste ce, een

en te ste ce is mintinefo longe eio.Lee it to us to oost te effectie

ness n utlit of n leeffectie oout. Te m&f IonclCio ogm uses te sme sicintel sceme s hIIT, ut unningsoes e otionl. wee singout oing temill o ie sessionsfo coe eecises ttll it eemuscle fie in ou o to un moe

oft n sen ou stengt nconitioning off te cts.

Tis ogm lso esses to ofte min cs of titionl cio: 1) Its not s effectie t uningcloies ostoout s eigt tining; n 2) most ogms ell oonl ou loeo muscultue,tus limiting te totl elese of ftuning enmes.>> Cloie Limittions weigtliftingoosts ou metolic te (cloieuning) ige n fo longe fte oout tn cio oes, esec

sos. One eson is tt eigts oie esistnce, ic is t cuseste muscles to ecome te, ot iocemicll n mecnicll. Tis is mn cloies e eene to gette muscle fies c to tei oiginlconition n eon. Ticl cio,lie unning, oes oie esistnces ou legs oel ou o nso te lning, ut not to te smeegee s esistnce tining.

>> Totl Musc le Limit tion s Mostcio is lo of legs: unning,ccling, SteMill, etc. wt out teest of ou muscle mss? Selectieeigt tining llos ou to oente scoe of te muscles ou nt toinole. an te moe muscles in neeof ecoe, te moe cloies tt eune to fuel tt ecoe ocessoe te net seel ous to s.hitting moe muscles lso enggesmoe ftuning enmes, otentill ouling tei ctiit in ouo, ic mens n instnt incese

in ftuning.

wOrTh ThE wEIGhTS

Te m&f Ioncl Cio ogmill mimic hIIT cio sceme. yousiml o n eecise fo one minutefolloe 30 secons o less of ctieest (oee long it tes ou to getto n set u te net eecise), tenou o te net eecise fo one minute, n so on.

T h E r E S N O d E N y I N G T h aT T h E T r E a d M I L Lis fntstic tool fo uning oft n eling ou uncoe ouougt muscle mss. but mn muscle & fitness fitfule loes of ion ou loe to get ou ns on e umellsn loe ells s often s ossile. as f s oue concene,n time not sent ging ginst some in of esistnce is

futile. deote gm ts suc s ouself enjo uiling muscleile tocing oft, te tn ogmming in n et lfou fo n entiel sete usuit. Fo ou, e e just tense. b iecing togete te folloing igintensit, oese moements in cicuit fsion, ou cn uil muscle n et t oft moe efficientl tn just unning o iing. Tem&f Ioncl Cio ogm ill not onl el ou un moeoft ut ill lso lee ou it istinctiel moe efine ntletic siue. afte ll, if ou ou coice eteen ig umell sings n note minless junt on te coneo

elt, ic oul ou coose? Tts t e tougt.

IrONCLad ExErCISES>>Te eecises liste in tis ogm ll e one ting in common: muscle ecuitment. Ec moe euies

te coointion of seel muscle gous, tus ensuing gete totl cloie un.

UppEr bOdy LOwEr bOdy whOLE bOdy COrE

pusU wling Lunge Clen n Je pln

assiste pullU Jum roe dumell Sing weigt plte wooco

Meicinebll To Sut Jum Tuste dumell Sooing

STarT

Fce te floo it ou ns sce sligtl ie tn souleit

t, ou lms flt on te floo n ou elos out to ou sies. you

o soul e stigt, it just ou lms n toes toucing te floo.ExECUTION

rise ou o using ou lms into te floo to full eten ou

ms itout locing out ou elos t te to. reese te moement

to etun ou o to te floo.

INTENSITy

beginne: pefom ll es on ou nees

Intemeite: pefom s itten

ance: pefom ecline usus it ou feet oe u on

enc ein ou, o t oing tem one m t time, ltenting ms

eteen es

a

b

pUSh-Up

wOrkOUTS>>Comlete tese cicuits tice,

efoming ec eecise liste fo

one minute stigt. rest onl long

enoug to get to te net moe. Once

ou cn comfotl finis tee

ccles of gien oout, incese

te intensit of te eecises, im to

comlete moe es, moe

eigt o s out te moes fo

ne ones in te sme gou.

bEGINNEr wOrkOUT

pusU

wling Lunge

weigt plte wooco

Clen n Je

INTErMEdIaTE wOrkOUT

Clen n Je

pln

pusU

Jum roe

dumell Sing

weigt plte wooco

assiste pullU

wling Lunge

advaNCEd wOrkOUT

Sut JumpusU

Tuste

weigt plte wooco

wling Lunge

Meicinebll To

dumell Sing

pln

Jum roe

assiste pullU

Clen n Je

dumell SooingGyM:r1GyM,

r1GyM.C

OM


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150 MUSCLE& FITNESS October 2008

STarT

Gs te t n ssiste ullu sttion it n oen, ie

tnsouleit gi. plce ou nees (o feet) on te n

ng fom te it ou ms full etene. hol ou cest ig

ile eggeting te c in ou loe c.

ExECUTION

pull ouself u sueeing ou s oule les togete n con

tcting ou lts until ou cin sses te leel of te , ten etun

to te stt.

INTENSITy

beginne: pefom s itten

Intemeite: pefom iing ullus, in ic ou use momentum to

comlete es fo te full minute itout itionl ssistnce

ance:pefom eliete, eng ullus on egul ullu

a b

wee selecte tee eecises ecfo ue o, loe o, oleo n coe. To ee ouself elloune, e suggest ou o te smenume of eecises in ec gou, it minimum of one n mimum oftee. In ote os, its ol notest to efom ueo eeciseseclusiel in one session, lest ouefet te uose of mimiing

ou muscul ecuitment. Inste,stic to ou gme lns s outlineee. Tese ogms fetue teoe lnce of eecises to get ouet te u ile ciseling tstuon lue.

Tese oouts e sot, ut ontlet tt fool ou. Een te eginne ogm, t just moe tn 12 minutes(incluing ctie est), omises to icou eteen ou ettleells. Once ouecome moe fmili it te igosof tese outines, feel fee to s outeecises itin te sme gou. (Foinstnce, its o to elce te eigtlte ooco it te ln.)

we ecommen efoming one of

tese oouts 23 times ee ons en oue not tining egull. hees smle slit:

day rOUTINE

1 Cest, c, s2 Ioncl Cio3 Legs, soules4 Ioncl Cio5 ams, s6 Ioncl Cio7 rest

To ell sie ou metolism,occsionll efom n IonclCio oout fte ou nomleigttining outine. Ec ogm

s some guielines fo ogession, uts genel ule oull im to efommoe es, use moe eigt o incesete intensit of ee eecise to continue ming gins. Te ogms listeee offe iffeent leels of o, utou cn lso imlement te suggesteintensit mes to me ou outinemoe ifficult. Once ou cn comlete oout in eltie comfot, its time tou te nte. M&F

aSSISTEd pULL-Up

NO aSSISTEdpULL-Up MaChINE?Siml secue one en

of e esistncen to te to of

ullu n teote to ou nlesn efom s itten.


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152 MUSCLE& FITNESS October 2008

MEdICINE-baLL ThrOwSTarT

pic u meicine ll n stn it ou feet souleit t

n nees sligtl ent. hol te ll in font of ou tigs it ou

ms etene.

ExECUTION

descen into sllo sut n eloe u, toing te ll s

ig s ou cn. Ctc te ll n etun to te stt osition, soing

te motion it ou legs.

INTENSITy


Intemeite: pefom oling te meicine ll t te to of ou cestn essing it oee it ec e, o incese te eigt of te ll

ance: Eloe u out of te ottom osition, leing te floo s

ou to te ll s ig s ou cn. Ln softl, ctc te ll n eet

b

C

waLkING LUNGESTarT

hol i of umells t ou sies n stn it ou feet togete.

kee ou e fcing fo n mintin te c in ou loe c.ExECUTION

Ste fo it one foot, leing it ou eel, n lunge to te

floo, slol escening until te nee of ou c leg lmost touces

on. Lift ouself to ou le foot using off ou c foot

n ulling it ou le leg. Come to stning osition it ot feet

togete, ten eet te motion stting it te oosite leg. altente

legs it ec e.

INTENSITy

beginne: pefom using ou oeigt

Intemeite: pefom s itten o it ell

ance: Lunge it te eigts esse to full oee etension

a


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a

b

JUMp rOpESTarT

Stn oling te nles of

jum oe, te oe just toucing

te floo ein ou eels.

ExECUTION

keeing ou ees focuse e,

initite te fo eolution it

ou ists, juming it ot feet

just efoe te oe touces te

floo in font of ou. wo ouself

into tm fo te emine of

te minute.

INTENSITy


Intemeite: pefom ou sis

one foot t time, ltenting feet

ec time

ance: pefom ouleunes

(ming to sses of te oe

fo ec jum) o ing ou

nees s ig s ossile en

ltenting sis

SqUaT JUMpSTarT

Stn it ou feet out souleit t n ou ms etene

ou sies. Mintin te ntul c in ou loe c n ee ou

e iecte fo.

ExECUTION

ben ou nees n is, letting ou glutes tc c to escen

into sut. at te oint ee ou tigs go st llel to te floo,

eese iection, iing u elosiel toug ou eels n te lls

of ou feet to lift ou o off te floo s ig s ossile. Ln it

soft nees n immeitel escen into te net e.

INTENSITybeginne: pefom s itten

Intemeite: pefom oling meicine ll ginst ou cest

ance: pefom using eigte est

CLEaN aNd JErkSTarT

Sut on to gs it n oen gi.

Sce ou feet n ns out souleit

t. Len fo t 45egee ngle oe te

it ou ms tense n ulling on te .

ExECUTION

pull ou s in tigt n tense ou entie o, ten

ie elosiel toug ou eels to stigten

ou nees n ing ou is fo until te

is t i eigt. Smootl ull te u, sutting

little to ctc it on ou soules s ou i ou

ms oun so ou elos oint fo. Net,

eten ou is n nees s o ou nees e sligtl

ent. afte use, eten ou nees n is foce

full s ou elosiel ess te stigt oe

e. you cn ee ou feet sttion o slit ou

legs s ou lift te , iing one foot fo n

te ote ein ou. If ou o slit ou legs, ing

tem togete ile eeing ou ms etene

oee. Slol etun to te stt osition.

INTENSITy

beginne: pefom using n emt

Intemeite: do onl te to lf of te motion (ng

clen n je) it moete eigt

ance: pefom s itten, using ogessiel

eie eigts ec oout

dUMbbELL SwINGSTarT

Stn it ou feet out soul

eit t it umell

(o ettleell) on te floo

eteen ou feet. Sut on to

gs te eigt it ton

onte (lmson) gi. Len

fo out 45 egees, ou

ms tense n ulling on te

umell, n ou tigs sligtl

oe llel to te floo.

ExECUTION

wit one smoot motion, focefull

eten ou is n nees s ou

sing te umell fo n

u in ie c until its iectl

oee. Immeitel sut

c on to te stt osition,

lloing te eigt to sing on

long te sme c to etun to

te stt.

INTENSITy


Intemeite: pefom s itten

using eie umell

ance: pefom one m t

time, ltenting ms it ec

e

a

b

b

C

C

a

MrOLyMpIa.COM 15


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ThrUSTErSTarT

Stn n ol ell o

eigte t soule leel s

toug ou ee out to efom

soule ess. kee ou loe

c ce, feet just outsie

souleit t n toes

ointe sligtl out.

ExECUTION

descen into te ottom osition

of sut. puse fo count

en ou tigs come llel

to te floo, ten ie c u to

te stt. wen ou nees e

lmost full etene, ess te

oee to just sot of elo

locout. Slol loe te c

to soule leel n escen into

te net e.

INTENSITy


using n emt

Intemeite: Incese te eigt

o te te ell fo umells

ance: altente foot scing

on ou stnce to ecuit ou

muscles iffeentl

pLaNkSTarT

Lie fceon on te floo, suoting ouself on ou toes n foems.

ExECUTION

pull ou s in tigt n contct ou entie muscultue to mintin

tis igi osition fo te full minute.

INTENSITy


Intemeite: he tne lce eigt lte on ou c

ance: pefom tooint ln suoting ouself on one m

n te toes of te oosite leg

wEIGhT pLaTE wOOdChOpSTarTStn it ou nees sligtl ent, oling eigt lte in ot ns

just outsie n oe ou igt soule.

ExECUTION

Slol otte ou toso s ou loe te lte igonll coss ou

o until its esie ou left i. reese iection to etun to te stt.

INTENSITy


Intemeite: Use eie lte o s it out fo umell

ance:pefom in te sme fsion using igulle cle

a b

dUMbbELL ShadOwbOxING (see. 147)STarT

Stn oling ligt i of umells (25 ouns) it n tletic

stnce feet just outsie soule it n stggee sligtl.

ExECUTION

bing te umells u to guosition it ou ns fcing ec

ote ne ou cees. punc out it ou le n fist. retct

te m immeitel n to unc it ou tiling m. altente

ns fo see.

INTENSITy


Intemeite: Stetc out ou unces fo oe, ioting sligtl on

ou le foot en uncing it ou le n n ioting on ou

e foot en ou to unces it ou tiling n

ance: Use eie umells n to ious unces fom

iffeent ngles, ll fo oe

(Note: as n lterntive, you cn do this workout using hevy bg.)

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Iron clad cardio