Iron clad cardio

 TraIN  Tr aIN IN ING G

FOrGET ThE TrEadMILL. OUr bOdybUILdEr-drIvEN CardIO prOGraM USES pOwEr-paCkEd ExErCISES aNd FaMILIar EqUIpMENT TO hELp yOU bUrN MOrE bOdyFaT FaSTEr

| by JIM STOppaNI, p hd, aNd ErIC vELazqUEz | phOTOS by MIChaEL darTEr |

 T h E r E ’ S

NO

dENyING

T h aT

ThE

TrEadMILL

IrONCLad ExErCISES

is  fntstic tool fo uning oft n eling ou uncoe ou ougt muscle mss. but mn muscle & fitness fitful e loes of ion — ou loe to get ou ns on e umells n loe ells s often s ossile. as f s ou’e concene, n time not sent ging  ginst some in of esistnce is futile. deote gm ts suc s ouself enjo uiling muscle ile tocing oft, te tn ogmming in n et lf ou fo n entiel sete usuit. ❡ Fo ou, e e just te nse. b iecing togete te folloing igintensit, oe se moements in cicuit fsion, ou cn uil muscle n et  t oft moe efficientl tn  just unning o iing. Te m&f Ioncl Cio ogm ill not onl el ou un moe oft ut ill lso lee ou it  istinctiel moe efine n tletic siue. afte ll, if ou  ou coice eteen ig  umell sings n note minless junt on te coneo elt, ic oul ou coose? Tt’s t e tougt. hIIT Or MISS

b no ou soul e fmili it te tem hIIT, o igintensit inte l tining. It’s  te of cio in ic ou efom sot intels of  igintensit eecise folloe  sot intels of lointensit o, o ecoe. Fo emle, on te te mill ou’ ltente out 60 secons of sinting it 30–60 secons of  slo ling until ou ec ou esie totl time. volumes of esec so tt hIIT cio uns moe ft tn cio one t  ste ce, een en te ste ce is mintine fo  longe eio. Lee it to us to oost te effectie ness — n utlit — of n le effectie oout. Te m&f Ioncl Cio ogm uses te sme sic intel sceme s hIIT, ut unning soes e otionl. we’e sing out oing temill o ie sessions fo coe eecises tt’ll it ee muscle fie in ou o to un moe

oft n sen ou stengt n >>  Totl Musc le Limit tion s Most conitioning off te cts. cio is  lo of legs: unning,  Tis ogm lso esses to of  ccling, SteMill, etc. wt out te te min cs of titionl c est of ou muscle mss? Selectie io: 1) It’s not s effectie t uning eigt tining llos ou to oen cloies ostoout s eigt tin te scoe of te muscles ou nt to ing; n 2) most ogms ell o  inole. an te moe muscles in nee onl ou loeo muscultue, of ecoe, te moe cloies tt e tus limiting te totl elese of ft une to fuel tt ecoe ocess uning enmes. oe te net seel ous to s. hitting moe muscles lso engges >> Cloie Limittions weigtlifting oosts ou metolic te (cloie moe ftuning enmes, oten uning) ige n fo longe fte till ouling tei ctiit in ou  oout tn cio oes, esec o, ic mens n instnt incese sos. One eson is tt eigts o in ftuning. ie esistnce, ic is t cuses wOrTh ThE wEIGhTS temusclestoecomete,otio cemicll n mecnicll. Tis is  Te m&f Ioncl Cio ogm  mn cloies e eene to get ill mimic  hIIT cio sceme. you te muscle fies c to tei oiginl siml o n eecise fo one minute conition n eon. Ticl cio, folloe  30 secons o less of ctie lie unning, oes oie esistnce est (oee long it tes ou to get s ou legs oel ou o n to n set u te net eecise), ten sotelning,utnottotesme ou o te net eecise fo one min egee s esistnce tining. ute, n so on.

>> Te eecises listein tis ogm ll e one ting in common: muscleecuitment. Ec moe euies te coointion of seel muscle gous, tus ensuing  gete totl cloie un. UppEr bOdy

LOwEr bOdy

whOLE bOdy

COrE

pusU assiste pullU Meicinebll To

wling Lunge Jum roe Sut Jum

Clen n Je dumell Sing Tuste

pln  weigt plte wooco dumell Sooing

wOrkOUTS a b

>>Comlete tese cicuits tice, efoming ec eecise liste fo one minute stigt. rest onl long enoug to get to te net moe. Once ou cn comfotl finis tee ccles of  gien oout, incese te intensit of te eecises, im to comlete moe es,  moe eigt o s out te moes fo ne ones in te sme gou. bEGINNEr wOrkOUT pusU wling Lunge weigt plte wooco Clen n Je 

pUSh-Up STarT Fce te floo it ou ns sce sligtl ie tn souleit t, ou lms flt on te floo n ou elos out to ou sies. you o soul e stigt, it just ou lms n toes toucing te floo. ExECUTION rise ou o  using ou lms into te floo to full eten ou ms itout locing out ou elos t te to. reese te moement     M     O     C  .     M     y     G     1     r  ,     M     y     G     1     r    :     M     y     G

to etun ou o to te floo. INTENSITy beginne: pefom ll es on ou nees Intemeite: pefom s itten ance: pefom ecline usus it ou feet oe u on  enc ein ou, o t oing tem one m t  time, ltenting ms eteenes

INTErMEdIaTE wOrkOUT Clen n Je  pln  pusU Jum roe dumellSing weigt plte wooco assistepullU wling Lunge advaNCEd wOrkOUT Sut Jum pusU  Tuste weigt plte wooco wling Lunge Meicinebll To dumellSing pln  Jum roe assistepullU Clen n Je  dumellSooing

we’e selecte tee eecises ec fo ue o, loe o, ole o n coe. To ee ouself ell oune, e suggest ou o te sme numeofeecisesinec gou,it  minimum of one n  mimum of  tee. In ote os, it’s ol not est to efom ueo eecises eclusiel in one session, lest ou efet te uose of mimiing ou muscul ecuitment. Inste, stic to ou gme lns s outline ee. Tese ogms fetue te oe lnce of eecises to get ou et te u ile ciseling  t stuon lue.  Tese oouts e sot, ut on’t let tt fool ou. Een te eginne o gm, t just moe tn 12 minutes (incluing ctie est), omises to ic  oueteenouettleells.Onceou ecome moe fmili it te igos of tese outines, feel fee to s out eecises itin te sme gou. (Fo instnce, it’s o to elce te eigt lte ooco it te ln.) we ecommen efoming one of  tese oouts 2–3 times  ee on s en ou’e not tining egu ll. hee’s  smle slit: day

1 2 3 4 5 6 7

NO aSSISTEd pULL-UpMaChINE? Siml secue one en of  e esistnce n to te to of  ullu  n te ote to ou nles n efom s itten.

rOUTINE

Cest, c, s Ioncl Cio Legs, soules Ioncl Cio ams, s Ioncl Cio rest

 To ell sie ou metolism, occsionll efom n Ioncl Cio oout fte ou noml eigttiningoutine.Ec ogm s some guielines fo ogession, ut s  genel ule ou’ll im to  efom moe es, use moe eigt o incese te intensit of ee eecise to contin ue ming gins. Te ogms liste ee offe iffeent leels of o, ut ou cn lso imlement te suggeste intensit mes to me ou outine moe ifficult. Once ou cn comlete  oout in eltie comfot, it’s time to u te nte. M&F

a

aSSISTEd pULL-Up

STarT Gs te  t n ssiste ullu sttion it n oen, ie tnsouleit gi. plce ou nees (o feet) on te  n ng fom te  it ou ms full etene. hol ou cest ig ile eggeting te c in ou loe c. ExECUTION pull ouself u  sueeing ou s oule les togete n con tcting ou lts until ou cin sses te leel of te , ten etun to te stt. INTENSITy beginne: pefom s itten Intemeite: pefom iing ullus, in ic ou use momentum to comlete es fo te full minute itout itionl ssistnce ance:pefom eliete, eng ullus on  egul ullu 

b

a

MEdICINE-baLL ThrOw STarT pic u  meicine ll n stn it ou feet souleit t n nees sligtl ent. hol te ll in font of ou tigs it ou msetene. ExECUTION descen into  sllo sut n eloe u, toing te ll s ig s ou cn. Ctc te ll n etun to te stt osition, soing te motion it ou legs. INTENSITy beginne: pefom s itten Intemeite: pefom oling te meicine ll t te to of ou cest n essing it oee it ec e, o incese te eigt of te ll ance: Eloe u out of te ottom osition, leing te floo s ou to te ll s ig s ou cn. Ln softl, ctc te ll n eet

b

C

waLkING LUNGE STarT hol  i of umells t ou sies n stn it ou feet togete. kee ou e fcing fo n mintin te c in ou loe c. ExECUTION Ste fo it one foot, leing it ou eel, n lunge to te floo, slol escening until te nee of ou c leg lmost touces on. Lift ouself to ou le foot  using off ou c foot n ulling it ou le leg. Come to  stning osition it ot feet togete, ten eet te motion stting it te oosite leg. altente legs it ec e. INTENSITy beginne: pefom using ou oeigt Intemeite: pefom s itten o it  ell ance: Lunge it te eigts esse to full oee etension

SqUaT JUMp STarT Stn it ou feet out souleit t n ou ms etene  ou sies. Mintin te ntul c in ou loe c n ee ou e iecte fo. ExECUTION ben ou nees n is, letting ou glutes tc c to escen into  sut. at te oint ee ou tigs go st llel to te floo, eese iection, iing u elosiel toug ou eels n te lls of ou feet to lift ou o off te floo s ig s ossile. Ln it soft nees n immeitel escen into te net e. INTENSITy beginne: pefom s itten Intemeite: pefom oling  meicine ll ginst ou cest ance: pefom using  eigte est

JUMp rOpE STarT Stn oling te nles of   jum oe, te oe just toucing te floo ein ou eels. ExECUTION keeing ou ees focuse e, initite te fo eolution it ou ists, juming it ot feet  just efoete oetouces te floo in font of ou. wo ouself  into  tm fo te emine of  te minute. INTENSITy beginne: pefom s itten Intemeite: pefom ou sis one foot t  time, ltenting feet ec time ance: pefom ouleunes (ming to sses of te oe fo ec jum) o ing ou nees s ig s ossile en ltenting sis

a

b

a

b

C eten ou is n nees s o ou nees e sligtl ent. afte  use, eten ou nees n is foce full s ou elosiel ess te  stigt oe e. you cn ee ou feet sttion o slit ou legs s ou lift te , iing one foot fo n te ote ein ou. If ou o slit ou legs, ing tem togete ile eeing ou ms etene oee. Slol etun to te stt osition. INTENSITy beginne: pefom using n emt  Intemeite: do onl te to lf of te motion (ng clen n je) it  moete eigt ance: pefom s itten, using ogessiel eie eigts ec oout

CLEaN aNd JErk  STarT Sut on to gs   it n oen gi. Sce ou feet n ns out souleit t. Len fo t  45egee ngle oe te  it ou ms tense n ulling on te . ExECUTION pull ou s in tigt n tense ou entie o, ten ie elosiel toug ou eels to stigten ou nees n ing ou is fo until te  is t i eigt. Smootl ull te  u, sutting  little to ctc it on ou soules s ou i ou ms oun so ou elos oint fo. Net,

dUMbbELL SwING

a

STarT Stn it ou feet out soul eit t it  umell (o  ettleell) on te floo eteen ou feet. Sut on to gs te eigt it  ton onte (lmson) gi. Len fo out 45 egees, ou ms tense n ulling on te umell, n ou tigs sligtl oe llel to te floo. ExECUTION wit one smoot motion, focefull eten ou is n nees s ou sing te umell fo n u in  ie c until it’s iectl oee.Immeitelsut c on to te stt osition, lloing te eigt to sing on long te sme c to etun to te stt. INTENSITy beginne: pefom s itten Intemeite: pefom s itten using  eie umell ance: pefom one m t  time, ltenting ms it ec e

b

C

 ThrUSTEr STarT Stn n ol  ell o eigte  t soule leel s toug ou ee out to efom  soule ess. kee ou loe c ce, feet just outsie souleit t n toes ointesligtlout. ExECUTION descen into te ottom osition of  sut. puse fo  count en ou tigs come llel to te floo, ten ie c u to te stt. wen ou nees e lmost full etene, ess te  oee to just sot of elo locout. Slol loe te  c  to soule leel n escen into te net e. INTENSITy beginne: pefom s itten using n emt  Intemeite: Incese te eigt o te te ell fo umells ance: altentefootscing on ou stnce to ecuit ou musclesiffeentl

pLaNk  STarT Lie fceon on te floo, suoting ouself on ou toes n foems. ExECUTION pull ou s in tigt n contct ou entie muscultue to mintin tis igi osition fo te full minute. INTENSITy beginne: pefom s itten Intemeite: he  tne lce  eigt lte on ou c  ance: pefom  tooint ln  suoting ouself on one m n te toes of te oosite leg

a

b

wEIGhT pLaTE wOOdChOp STarT Stn it ou nees sligtl ent, oling  eigt lte in ot ns  just outsien oeou igtsoule. ExECUTION Slol otte ou toso s ou loe te lte igonll coss ou o until it’s esie ou left i. reese iection to etun to te stt. INTENSITy beginne: pefom s itten Intemeite: Use  eie lte o s it out fo  umell ance:pefom in te sme fsion using  igulle cle

dUMbbELLShadOwbOxING(see.147) STarT Stn oling  ligt i of umells (2–5 ouns) it n tletic stnce — feet just outsie soule it n stggee sligtl. ExECUTION bing te umells u to  “gu”osition it ou ns fcing ec ote ne ou cees. punc out it ou le n fist. retct te m immeitel n to  unc it ou tiling m. altente ns fo see. INTENSITy beginne: pefom s itten Intemeite: Stetc out ou unces fo oe, ioting sligtl on ou le foot en uncing it ou le n n ioting on ou e foot en ou to unces it ou tiling n ance: Use eie umells n to ious unces fom iffeent ngles, ll fo oe (Note: as n lterntive, you cn do this workout using  hevy bg.)