Jan20New workout format to try!

fitness-man-woman_article

 

At H4 we change our formats every 4-6 weeks. The format below is great for fat loss and can be done by anyone with any fitness level.

The format looks like the following. Do 3-4 sets of each tri-set and between 8-12 reps of each exercise. Depending on your fitness level rest anywhere 0 sec-2min between sets. As you can see the focus is a higher ratio of pulling movements and lower body hip dominant movements to fix imbalances commonly seen with most people.

**I recommend doing core work before starting the first tri-set. Below is only 3 tri-sets you could even add a forth if you wanted to. 

A1) UPPER BODY PULL

A2) LOWER BODY HIP

A3) CONDITIONING EXERCISE ( can be for reps or for time between 10-60 sec )

 

B1) UPPER BODY PUSH

B2) LOWER BODY QUAD

B3) CONDITIONING EXERCISE ( can be for reps or for time between 10-60 sec )

 

C1) UPPER BODY PULL

C2) LOWER BODY HIP

c3) CONDITIONING EXERCISE ( can be for reps or for time between 10-60 sec )

 

Conditioning examples include- jump rope, burpees, battling ropes, ball slams, kettlebell swings, sled pushes, anything along those lines

Upper body pull- row variations, chin-ups, pull-ups etc

Upper body push- any press variation, shoulder and chest exercises

Lower body hip- glute thrusters, deadlift variations, leg curls etc

Lower body quad- squat variations, lunges etc