Julia Gilasのインスタグラム(juliagilas) - 7月30日 05時12分

Building Strength, muscle and lose fat in the same workout: Staging.

Staging, 1, 2, 3.

Warm up: The warm up should include monster walk, (warm up your hips), and each exercise below for some reps.
Stage 1, Strength

3 to 4 reps, heavy. If you can get more than 4 reps raise the weight.
Rest 90 seconds between each exercise
Bulgarian Split Squat:
Shoulder press
Gluts bridge
Close Grip
Repeat stage 1 for 3 rounds

Stage 1: The goal is to build strength. Extra rest time is ok in Stage 1. Don't rush Stage 1.
Stage 2 - building muscle

8 reps, moderate weight. Make sure you get 8 reps.
60 second rest or less.  Do not rest more than 60 seconds between each exercise.

Bulgarian Split Squat
Shoulder Press
Gluts
Bridge
Close Grip.

Stage 2 goal, control the weight, muscle building.
Repeat Stage 2 for 3 rounds
Stage 3 - Fat burn

Jumps: 12 reps explosive: Squat down 3/4 of the way and jump as high as possible.
Push ups: As many reps as possible, go to failure.
Abs: leg lifts: As many reps as possible, slow, try and hold legs straight.
Cable abs: Light weight, squeeze your abs hard.

This exercise will pump your heart, and you should feel your abs.
Repeat Stage 3, 3 times.

Staging is very effective. You'll train for strength, muscle, and fat burning in the same workout.
I recommend this once per week, this is hard.
Make sure to have carbs and whey protein after you finish this killer workout.

[BIHAKUEN]UVシールド(UVShield) 更年期に悩んだら

>> 飲む日焼け止め！「UVシールド」を購入する

• elev8_performance
• samuellathrop