Incorporate Active Recovery

Sitting around between sets? In addition to being boring, this wastes valuable time. If you are interested in burning major fat get up and get moving. Do a giant set of double crunches, lying leg raises, and bicycles. Try a set of jump squats, modified pushups, step-ups, squats with a cross-crunch or jump rope. Anything that keeps your heart rate up and keeps you moving between sets will make your strength training workout more cardiovascular and burn more calories than what you normally would. It also increases your endurance and makes your workout go by faster.

Use Combination Moves

Work two, three, or even four body parts with a combination of exercises at once and you’re heart rate will go through the roof. It’s also a great way to increase intensity without adding weight.

Moves to try include:

Stiff legged deadlift with a bent over row using barbell or dumbbells Squat with overhead press using barbell or dumbbells Walking lunges with bicep curls and Arnold presses using dumbbells Deadlift (overhand grip) to bicep curls to overhead press with barbell This may seem complicated but just break it down into parts and you’ll get the hang of it.

Note than certain body parts will fatigue before others ie. shoulders will fatigue faster than legs, so stop working the burned out muscles but continue working the other muscles.

Tri-Sets

Performing 3 exercises for one muscle group back to back is an amazing technique that can be used to build strength, get more definition, and get through a workout faster. For example if you're training biceps you could perform one set of 10 incline dumbbell curls, followed by one set of 10 ez bar curls, followed by one set of 10 cable hammer curls. Follow it with the active recovery technique then repeat the entire sequence one or two more times. If you're interested in building strength you can pyramid your reps for each exercise 10-8-6. If you're looking to get really defined keep your reps the same for all exercises 10-10-10, 12-12-12, or 15-15-15. Try this tri-set for legs: 12 leg extensions, 12 leg presses, 12 dumbbell lunges. Use a moderately heavy weight on all exercises.

Sample Workout:

Dynamic full body workout

Option 1: Perform the first four exercises as a giant set then repeat. Perform the last 5 exercises as a giant set then repeat. Quick and effective workout.

Option 2: Perform exercises 1 & 2 followed by all the ab exercises then repeat 1 & 2. Perform exercises 3 & 4 followed by all the ab exercises then repeat 3 & 4. Perform exercises 5 & 6 followed by all the ab exercises then repeat 5 & 6. Awesome for those who want extra ab work! Option 3: Perform all exercises as a circuit then repeat 1 to 2 more times. Great for beginners or for a lighter easier workout day.

Exercise
Alt squat and press 1. Start by holding a dumbell in each hand at shoulder level. 2. Squat down to about parallel and explode up to a standing position. 3. Once you have squatted half way up then starting pressing the dumbells over your head. 4. Use the momentum from your squat to propel the dumbells above your head. Remember to stay in control of the dumbells at all times. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Toning bar pullover 1. Lie on your back and place the ball under your upper back. 2. Holding the bar straight above your head and try to keep your arms straight. 3. Proceed to bring the bar back behind your head until your arms are parallel with your body. 4. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Supine tricep extension with toning bar 1. Lie on your back and place the ball under your upper back. 2. Hold a toning bar above your head with your arms extended. 3. Bend your elbows so that the bar comes down towards your head. 4. Once your elbows are bent to about 90 degrees then extend your arm and return to the starting position. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Bicep Squat to Hip Abduction 1. Start by holding a dumbell in each hand in a shoulder width stance position. 2. Squat down to parallel while simultaneously curling the dumbells to shoulder height. 3. Squat back up to the start position. Once you are near the top of the squat then laterally abduct your left leg out to the side. 4. Return your leg to the starting position. Repeat exercise with other leg. 5. Complete prescribed repetitions alternating your legs. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Dumbbell Hammer Curl 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB's with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes:
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3     4     5     Additional Notes: