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Ask the Celebrity Trainer: High Reps and Light Weights vs. Low Reps and Heavy Weights?

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woman doing a biceps curl

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woman doing a biceps curl

Total-Body Workout for Maximum Results

You'll need: Cable machine, dumbbells, Swiss ball

How it works: Perform this workout three times per week on nonconsecutive days for three weeks total. During week one, rest for 30 seconds between the first and second exercises in the B and C mini-circuits. Reduce that rest period to 20 seconds during week two and then to 10 seconds for week three. By adjusting the rest periods, you gradually force your body to perform the same amount of work in less time. This strategy will increase the metabolic demands (the caloric expenditure) of the workout. Have fun!

A1) Deadlift
Sets: 3
Reps: 6-8
Rest period: 75 seconds

B1) Reverse Lunges
Sets: 3
Reps: 10-12/side
Rest period: 30 seconds

B2) Pushups
Sets: 3
Reps: As many as possible with proper form
Rest period: 30 seconds

B3) Standing Cable Face Pulls
Sets: 3
Reps: 12-15
Rest period: 60 seconds

C1) Romanian Deadlifts with Dumbbells
Sets: 3
Reps: 10-12
Rest period: 30 seconds

C2) Dumbbell Shoulder Press
Sets: 3
Reps: 12-15
Rest period: 60 seconds

C3) Swiss Ball Rollout
Sets: 3
Reps: 12-15
Rest period: 60 seconds

Personal trainer and strength coach Joe Dowdell is one of the most highly sought‐after fitness experts in the world. His motivating teaching style and unique expertise have helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO's, and top fashion models from around the world. To learn more, check out JoeDowdell.com.

To get expert fitness tips all the time, follow @joedowdellnyc on Twitter or becoming a fan of his Facebook page.

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