So as many of you may know. I am a huge fan of working out from home. I am also a huge fan of going to the gym 🙂 I find that both have their advantages so I use both means to help me reach my fitness goals to build lean muscle, and continue gaining strength.
If you want to know how to build your home gym for free or cheap. Check out my post here. Now, I know that many of you want to build lean muscle in addition to burning fat. If you are just trying “shrink” by cutting calories and dieting, then you will have to be okay not achieving a toned strong body. It just won’t happen. When people go through long period of dieting and see the weight go down fast, what actually happens is that, they lost a lot of water and muscle and some fat. This is a weak unhealthy way that gives you that “skinny fat” body look. This was my first experience with weight loss.
Now, in order to maximise fat loss and building lean muscle. You want to incorporate high intensity training. If you are already lifting weights, that’s great. If not, then you can totally get lean with your own bodyweight, granted you keep the intensity up and challenge yourself, everytime.
In this workout, all you need is couple of dumbbells. I used 10 lbs dumbbells and used several techniques to actually make them very challenging.
The techniques that I used in this workout are:
- Density reps: in the lunge, I stayed as low as possible. This increased the load on the quads, as I reduced the rest time in between each rep.
- Holds: Again, allows for increase in the load, and challenges your stabiliser muscles
- Compound movements: Exercises that work more than one muscle group. A lunge will work your quads, hamstrings, glutes, and core.
- Isometrics: the muscle is fully contracted, yet not moving [no change in length]
BUILD LEAN MUSCLE, WORKOUT BREAKDOWN:
Supersets: 4 sets, back to back. Little to no rest in between
- Pushups, 5 reps
- Figure 8 shoulder press-outs, 8 reps
Take one minute rest
Amrap (As many reps as you possible): 15 minutes
- Side to side lunge, 12 reps each side
- Renegate pushups, 5 reps
- Reverse lunge, 8 reps each side
- Mountain climbers, 50 reps
- Figure 8 squats, 8 reps. Both sides count as one rep
Burnouts: Hold to failure or to one minute
- Wall squats – each leg
- Isometric curls
Figure 8 shoulder pressouts: Hold the dumbbell with both your hands and press firmly to increase tension in your shoulders. Raise your arms towards one side and make a figure 8. Do 4 reps in one direction, and 4 in the opposite direction. Make sure you are not using your lower back to complete the movement. Your core should be engaged throughout the movement and shoulders are contracted.
Figure 8 squats: get in the squat position, squeeze your glutes, legs and core. Pass the dumbbell in between your legs and around them in a figure 8. Stay as low as you can, with proper form and abs engaged.
Isometric bicep curls: One powerful exercise to tone up your biceps. Stand with core fully engaged. Bend your arms to 90 degrees. Keep your elbows close to your body and hold with your biceps contracted. Keep breathing until your arms are reaching failure and drop the weights slowly. NOTE: This exercise should be used as a burnout at the end of your arm workout. Do one set until failure.