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Stoke the MetabolismCreated by Tlamb
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Summary
1 Workout / 8 Exercises
25% Cardio / 75% Strength Training
Latest Exercisers
Workout Program Description
Fun full body workout designed to burn fat by increasing the metabolism
through higher reps and increased intensity. This workout should be done with high intensity and minimal rest
between sets. The goal is to accomplish 15-20 reps for each set. If
greater than 20 reps can be accomplished than the weight setting is too
light.
Super-set the cable row and chest press as well as the leg extensions
and leg curls. Beginners may start off this workout by doing it once a
wee...
Workouts
Stoke the Metabolism I
Description
Basic full body workout that focuses on increasing the metabolism through higher reps and increased intensity. This workout should be done with high intensity and minimal rest between sets. The goal is to accomplish 15-20 reps for each set. If greater than 20 reps can be accomplished than the weight setting is too light. Super-set the cable row and chest press as well as the leg extensions and leg curls. Beginners may start off this workout by doing it once a week and working up to three times a week. The body will become familiar with these movements quickly therefore once this workout can be accomplished three times a week begin to increase weight slightly. After 4-6 weeks it will be time to shock the body by doing each exercise for 5 sets. Once the 5 set day is accomplished it is time to take a few days off and move on to Stoke the Metabolism II.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 00:15:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Lat Pulldowns - Underhand 3 sets: 20 reps, 20 reps, 20 reps Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully... |
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Seated Cable Rows 3 sets: 20 reps, 20 reps, 20 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Chest Press - Machine 3 sets: 20 reps, 20 reps, 20 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Leg Press 3 sets: 20 reps, 20 reps, 20 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Extensions 3 sets: 20 reps, 20 reps, 20 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Seated 3 sets: 20 reps, 20 reps, 20 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Stretching 00:05:00 Take 5-10 minutes to cool down and stretch. Be sure to do both upper and lower body stretches to finish off this workout. |
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