3. calorie crushing cardio workouts
- XTRAIN User Guide (eBook)
- 90 and 30 day programs
- Free Online Tools & Workout Cards
The XTRAIN Workouts:
1. Chest/Back/Shoulders You will use heavy weights and do 10 to 16 reps for each exercise. We keep the boredom factor down by not repeating any exercise throughout the program. To reduce the rest needed between exercises you will do rounds consisting of one set for chest followed by a set for back and end with one set for shoulders. You will continue to repeat this sequence throughout your workout using a different exercise each time for each muscle group.
2. Bis/Tris You will use heavy weights with the same rep pattern and sequence you used in Chest, Back and Shoulders, except this time you will do rounds of just two exercises. Once again we keep the boredom factor down by not repeating any exercise and keeping rest periods to a minimum. This is why you will do rounds consisting of one set for Bis followed by a set for Tris. You will continue to repeat this sequence throughout your workout using a different exercise each time for each muscle group.
3. Legs and Rear Delts .A couple of things to point out here are that: A) unlike the other two upper body workouts mentioned above, this exercise routinewill perform all the leg exercises together and then all rear delt exercises together (as opposed to alternating between the two). We are doing this because the legs require greater individual focus and repetition to overload them more effectively and time efficiently. The leg exercises will include new and traditional exercises scrambled in ways that will make Mr. DOMS come visit for sure. B) We are doing something unique here by giving rear delts their own additional star power because studies show that your posterior delt is usually the weakest of your delt muscles and this causes shoulder imbalance problems as well joint and posture issues.
4. Burn Sets Consists of two traditional straight sets for both upper body workouts: Chest/back/Shoulders and Bis/Tris. In Burn Sets you will work each muscle group before moving on to the next muscle group. You will usually do three sets for each exercise with a goal of around 10+ reps for your first sand second sets. On your third set you will always lift to failure. Burn Sets upper body workouts are designed to be used with either Cardio Leg Blast or Legs/Rear delts.
5. SuperCuts.Putting a new twist on my other circuit workouts, Super Cuts is a high rep total body workout done to motivating music that keeps moving from exercise to exercise in a unique fashion with very little breaks in between. Unlike my other total body high rep workouts where one body part is worked to exhaustion at a time. Now a series of body parts will be worked with both traditional and non-traditional exercises in an undulating approach. A light and moderate set of hand weights , resistance tubing, firewalker band and discs will get you SUPERCUT in no time.
6. Hard Strikes.A boxing infused cardio workout that will let you play hard and STRIKE HARD!!! Its an outrageous sweatfest of boxing based cardio blasts alternated with cardio based punching combos. The punching combos are fun and easy to learn, but by NO MEANS easy to do. As with any workout, you get out of it what you put into it so follow our lead and STRIKE HARD!! . This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesnt have a lot of time that wants to get both their cardio and strength training in on the same day.
7. All - Out (Low Impact HiiT)You asked for it and now I am delivering it!!! Get ready to embark on this ALL OUT LOW IMPACT HIIT journey! Enough Said!!!! Light weights, discs and firewalker loops with be used to enhance the cardio output of this workout. Wheaties anyone? This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesnt have a lot of time that wants to get both their cardio and strength training in on the same day.
8. TabataciseTheyre Baaaaack heee hee he he heeee..Im thrilled to hear that you have all enjoyed my tabata drills in my latest workouts. Well now you can enjoy a whole 45 min workout full of them. Ill have some high impact, some low impact, some firewalker band based, some disc based and some light weight based. There is something for everyone in this TABATACISE house! This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesnt have a lot of time that wants to get both their cardio and strength training in on the same day.
9. Cardio Leg Blast/ Rear Delts.By building on the concept of plyo legs (a.k.a. contrast training) a new level of incineration is born. This hot legs workout is super charged with cardio and strength to build lean muscle mass and burn body fat like no other! This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesnt have a lot of time that wants to get both their cardio and strength training in on the same day.
10. Ride! Thats right just like in Cycle Max you are going to RIDEhowever this time to a new workout that will bring you to new heightsand hills and drills!!! RIDE is a super soaked cycle workout that burns countless calories, melts off body fat and well, just leaves you in the dust.that is unless you can keep up, wink!
* Xtrain will also feature two Core workouts
*** Actual workout formats may vary from the descriptions listed above.
