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bjbj Mike Chang: Mike Chang here from SixPack Shortcuts. Today I am going to show you a
cardio routine that I do for my own clients to help them burn body fat and help them get
lean and ripped as fast as possible. I never have any of my guys to do treadmills or ellipticals
or things like that, because a, it takes too long and you have to spend a lot of time on
it, and b, it's not as effective as what we are just going to go ahead and do the cardio
that we do here. So let s go over here to the board. The first thing that we are going
to do. This is only going to take 9 minutes. This doesn t require any type of machines
at all. So the first thing I want to do is jumping squats. We are going to do 15 seconds
of this and then we are going to move on to side to side pushups and we are going to do
15 seconds of those. Followed by towel rows. Now I am not going to use the towel today.
I am just going to use a t-shirt, but you can use a towel or shirt if you like and 15
seconds of those. We are going to towel squat and raise, 15 and the last thing we are going
to do is half burpees, so we are going to do so those for 15 seconds. So make sure you
do them altogether nonstop and afterwards you're going to rest for 60 seconds and you're
going to repeat it for a total of four sets. It's going to take you exactly about 9 minutes
to finish, really, really intense cardio and it's going to be a lot more effective than
spending 30 to 45 minutes on the treadmill or any type of pull machine. If you don t
believe me, try it out and let me know how it worked out. So let s do it. I am going
to go ahead and show you the run through with my shirt. I am going to use this. So we are
going to start up with the jumping squats first. So squat position just like this, the
way you put your arms up. So we are going to go ahead and do 15 seconds of this and
I am going to look at the board right into side to side pushups. Just like this. Your
feet and your hands are moving at the same time. Again 15 seconds of these and going
to our towel row. Stand as if you're doing the squat, hold the towel here or a shirt,
and have a good tension on it, make sure the towel is tight. Hold it towards your stomach
and back up. As you're holding have your chest out. So chest out and back. Chest out and
back. This looks easy, but it's really tough. And we are going do 15 seconds of those followed
by a towel raise, a squat raise. Raise, squat back down. So 15 seconds of these. Again,
keep the towel really tight or shirt really tight. So make sure have tension on it. Lastly
we are going to do those half burpees. Keep together and here I am in and out, in and
out. Try to make it soft as you're doing these even if you're tired. You don t want to flop
your feet like. You want to come in soft and come back soft so you're really engaging your
core. So after you do that you're going to rest for 60 seconds, repeat it three more
times. Really, really intense, really killer, and it's a really good cardio and you can
do it without equipment or at home or you can do this at the gym at the end of your
gym workout. Just staying up, catching some air here. Just up from the first set. You
need to rest a little longer than 60 seconds, because it's your first time doing it. Give
it a shot. For more workouts, check out the website and we will keep posting for you.
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