Sunday, June 4, 2017

Never Too Late To Get Lean Today's SWOD!

Great Sunday Morn' Athletes and Warriors!
Sunny and warm here in the Nation's Capitol and as summer quickly approaches, I want you to not panic if you are not in your best shape. Coach Nate is here to no so much rescue you but assure you that even the fittest of you are a work in progress. And that process of progress will continue for life.

Start where you are and begin the process today!

Today's SWOD (For the newbies the Athlete and Warrior Nation know this as the SERIOUS WORKOUT OF THE DAY ), is easily the most popular of the US Sports Online Strength and Conditioning System's menus. The Get Lean programs are designed to help you shed fat primarily. What I mean by that simply is don't so caught up in what the scale is telling you. When you work our programs (or any properly designed program for you ),you will look better and feel better. Eventually your weight will count. Less fat and more muscle. In all of the right places. It's like you have the choice of being made of manure or gold. I'll take the 500lbs of gold over 5lbs of manure.
Now on that thought on to the workout! :)

Get Lean Workouts

The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater amount of calories to be burned. Higher repetitions during weight training helps maximize the body’s metabolism to create a caloric burning effect long after the workout is completed. There are also individualized cardio workouts that are based on V02 max and age predicted max heart rate.

Throughout the length of the Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The regular Get Lean Programs are designed so that each muscle is trained twice per week to give the body a much leaner look and stronger, healthier muscles. The Get Lean EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume. Give these programs a try and prepare to feel the burn!

This  sample is from week 1 day 2 of 
The 2 Day Get Lean EXPRESS! 

And as always keep in mind that the sets, reps, weights, and overall volume of work in this sample was originally designed for a specific athlete or fitness warrior. Adjust the workout if you are going to attempt this or any workout. Please consult a physician before engaging in any fitness program.

Week 1 - Day 2 (Tuesday) of Get Lean ProgramWeek Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Machine Vertical Chest Press
20 reps @ 120 lbs,20 reps @ 120 lbs,
12 reps @ 120 lbs 
Dumbbell Incline Fly (30 Degree)
20 reps @ 15 lbs,15 reps @ 20 lbs 
Dumbbell Step Up
20 reps @ 20 lbs,15 reps @ 25 lbs 
Machine Leg Extensions
20 reps @ 75 lbs,15 reps @ 80 lbs 
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs 
Back Extension
11 reps,11 reps 
Cable Close Grip Row (Low Pulley)
20 reps @ 70 lbs,15 reps @ 75 lbs,
10 reps @ 70 lbs 
Lat Pulldown Close Grip Front
20 reps @ 60 lbs,15 reps @ 65 lbs 
Dumbbell Lateral Raise
20 reps @ 14 lbs,15 reps @ 15 lbs 
Dumbbell Rear Lateral Raise
20 reps @ 11 lbs,15 reps @ 12 lbs 
Dumbbell Concentration Curl
20 reps @ 15 lbs,15 reps @ 20 lbs 
Cable Triceps Pushdown
20 reps @ 60 lbs,15 reps @ 65 lbs 
Standing Toe Press
20 reps @ 95 lbs,15 reps @ 105 lbs 
Reverse Crunches
23 reps,23 reps 
Alternate Heel Touchers
52 reps,52 reps 
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