In addition to the Men's Health Workout (see below), I complete the strength segment of my workout with a "finisher". This particular finisher is called the pyramid and I take 2 different exercises and alternate between the two starting with a number (say 10) and then progressing down to -0-. I chose jump squats and burpees. I start with 10 jump squats then 10 burpees, 9 jump squats then 9 burpees, etc. No rest in between. Each workout I increase the repetitions by 1 until I reach 15. This is followed by my normal cardio interval session. I found out I was doing these incorrectly and was probably over training a bit--I will discuss that in my next post.
This Week's Workout:
Supersets; 3 sets for each pair
Pair 1: Hang Squat 6-8/Alternating DB Bench Press 8-10
Pair 2: Squats 8-10/Pull Ups 8-10 (on gravitron)
Pair 3: DB Romanian Dead Lift 8-10/Curl to Press 8-10
Pair 4: Cable Wood Chop (on knees) 8-10/SB Crunch with Plate 8-10
I typically start with a lighter weight and higher repetition range (10) and progress lower repetitions and increase the weight so by the end of the 3rd workout I am doing my highest weight at the lowest repetition (6 or 8).