What's the Dealio!!!
Time to start buring that fat!!
It's hot, layers are coming off so let me stop talking and lets get to work.
Details
This workout is a 20 minute timed set which means you do as many sets of each movement as many times as you can.
The whole goal each week you do this is to improve work compacity.
You can adjust it which ever way you see if just adhere to the basics of program design.
So if you play with the numbers correctly you can have a house wife, a grand mother, a pro athelete and a complete begginer all work together even though they have completely different goals. Remember in order to do that you have to play mix the sets, reps, weight and rest time up differently for everyone.
The program that I'm giving you assumes you have a good level of strength and conditioning and preform each movement safely.
Make sure you warm up correctly before you start the workout!!!
If you aren't sure how to do each movement don't do it!
Work out
20 minutes
20 Sqaut Jumps Or Box Jumps
12 Reverse Lunges Or Altermating Lunges
Ladies 15 lbs / Guys 25 lbs
20 Dead High Pulls
Ladies 45 lbs / Guys 75 lbs
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That's it!!
Simple right?
I didn't say easy but it is simple and effective!
Check out the Kranksters Do Work
Keep Moving,
Dan Salazar
Krank-BK
Fat loss, Strength and Conditioning
347-541-3181
Dan@KrankSystems.com
2 Prince St. 5FL
Brooklyn, NY 11201
