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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
  View Printer Friendly Version (Available in full registered version)

Click on an Exercise Name to view a description of that exercise



SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Machine Vertical Chest Press
20 reps @ 120 lbs,20 reps @ 120 lbs,
12 reps @ 120 lbs 
3
   Video
Dumbbell Incline Fly (30 Degree)
20 reps @ 15 lbs,15 reps @ 20 lbs 
4
   Video
Dumbbell Step Up
20 reps @ 20 lbs,15 reps @ 25 lbs 
5
   Video
Machine Leg Extensions
20 reps @ 75 lbs,15 reps @ 80 lbs 
6
   Video
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs 
7
   Video
Back Extension
11 reps,11 reps 
8
   Video
Cable Close Grip Row (Low Pulley)
20 reps @ 70 lbs,15 reps @ 75 lbs,
10 reps @ 70 lbs 
9
   Video
Lat Pulldown Close Grip Front
20 reps @ 60 lbs,15 reps @ 65 lbs 
10
   Video
Dumbbell Lateral Raise
20 reps @ 14 lbs,15 reps @ 15 lbs 
11
   Video
Dumbbell Rear Lateral Raise
20 reps @ 11 lbs,15 reps @ 12 lbs 
12
   Video
Dumbbell Concentration Curl
20 reps @ 15 lbs,15 reps @ 20 lbs 
13
   Video
Cable Triceps Pushdown
20 reps @ 60 lbs,15 reps @ 65 lbs 
14
   Video
Standing Toe Press
20 reps @ 95 lbs,15 reps @ 105 lbs 
15
   Video
Reverse Crunches
23 reps,23 reps 
16
   Video
Alternate Heel Touchers
52 reps,52 reps 
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