Contents
Relief training program
Primary goal: muscle relief
A type: split top / bottom
Preparation level: average
Number of workouts per week: 4
Necessary equipment: dumbbells, exercise equipment, treadmill or step trainer
Audience: men and women
Dynamic and energizing 40-minute sessions will help you cremate fat and achieve fantastic relief with a combination of interval training and muscle-building exercises.
Author: L.J. Walker, B.A. in Human Physiology
This terrain workout program is designed specifically to help you get the most out of every minute you spend at the gym. Short, intense and energy consuming training sessions will leave you dripping with sweat.
You will come to the gym, warm up and explode. There will be no need for aerobic activity. You will burn fat at the same time as building muscle or preserving existing muscle tissue.
This is how this training program works. Each 40-minute session is made up of the following blocks:
Block 1 – power
This is an 8 minute timed set using two. This block will test your muscles for strength, activate (muscle growth), and also speed up your heart rate and cause your body to burn calories.
For the first block, you should choose a dumbbell weight that requires noticeable effort in each of the proposed exercises. Ideally, you should choose a weight that will allow you to complete 10-12 reps in each set.
When switching between exercises, try to reduce rest between sets to the absolute minimum. If between sets you need a few seconds to regain your breath, stop for a couple of moments, but no more!
Quickly switch back and forth between the two exercises included in this block. For each exercise, do as many repetitions as you can, and stop the set a moment before failure. Stick to this pattern of alternating exercises and do as many repetitions as possible until the 8 minutes allotted for the first block have elapsed. Use your mobile phone timer whenever possible.
Rest for exactly 2 minutes after the first block. This is enough time to get ready for the treadmill or step trainer in the second block.
Block 2 – HIIT
The second block is an 8-minute timed cardio block in which we will use dumbbells or body weight in tandem with a treadmill or step machine. During this block, you will get the powerful fat burning effect of HIIT cardio combined with an additional strength training element that tests the strength of the muscles of the upper and lower body and helps you look your best.
In the second block, you will alternate a 30-second brisk run / brisk step on the step machine with a 30-second strength training. Sample in front of you:
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 1
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 2
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 3
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 4
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 1
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 2
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 3
- 30 Second Brisk Treadmill / Brisk Walking Step Trainer
- 30 seconds for exercise number 4
As you can see, this 8-minute block is built around a rotation of four exercises. All exercises are listed below in the description of the terrain training program.
Rest for exactly 2 minutes after this block. Sip some water and prepare dumbbells for the third block.
Block 3 – power
Block 3 goes by analogy with block 2, the only difference is what we are going to use now. At this point, you are already running out of sweat and are halfway to the finish line. This block will continue to load the major muscle groups while maintaining a rapid heart rate. After the third block, rest for exactly 2 minutes, then return to the step trainer or treadmill for block number 4.
Block 4 – HIIT
We do the same as in block 2, only with other exercises. This is the final block, followed by a two-minute cool down consisting of walking at your normal pace.
An example of a training program for relief
Below is a sample training pattern based on dumbbell exercises. You can customize the exercises for yourself and for the available equipment.