The Afterburner Workout .....!!
Total Body – Cardio + Lean Muscle Conditioning
This plan focuses on burning calories during sessions but more importantly after you have worked out. With most workouts there is a goal to see how many calories you actually use while in the gym doing it. Some people monitor this approximately by the machine giving you feedback based upon your intensity (speed / elevation / difficulty). Here is the problem.
Most people using this method for fat loss or to balance their intake of calories (food consumption) are destined to get frustrated leading to failure. For your goal to succeed there are other factors involved with energy storage vs energy usage, so it is not only the “number of calories that you burn that factor into the workout equation”.
Again let's try to build some understanding into your knowledge.
I had a Military background and was always fascinated to see a jet fighter plane “hit afterburners” causing the immediate effect of massive amounts of “fuel being burned” and the impact of putting the plane into warp-speed. That is the impact that we want to have and maintain with these afterburner workouts.
What is this system going to be deliver ?
Fat Loss Results. Body Shape Change. Improved Health Profile. All of these !
I’ve designed this workout to enhance the Rainbow Nutrient eating regime integrated into the Human E.C.O. System 56 Day Plan. This combination of total body cardio and lean muscle conditioning is designed to maximize the effects of calorie use by increasing the intensity of your workouts. Our goal is to influence the calorie burning effect after you workout (think of our jet plane).
The two elements combine these workouts PLUS a nutrient loaded eating plan that is focussed on Anti Oxidant protection which will have a definite health benefit against "preventable" diseases.
This Workout Plan means you only have to commit to being active 3 times per week for an hour.
It is up to YOU to decide which works for you because it is your life. You can choose to do it in 3 x 1 hour blocks or 6 x 30 minutes blocks. (You can add to this effort and help the environment by walking to and from the Gym / Health Club)
60 Minute Overview
Activity Intensity Level Notes
10 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med 30 seconds per exercise (max reps)
15 mins Cardio Conditioning Med to Hard This is where you increase your intensity
12 mins Afterburner Circuit Med 25 seconds per exercise (max reps)
10 mins Cardio Warm-down Med Last 5 mins back to Easy
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level.
You will decide how hard YOU work each time. Do each one of the 10 exercises then go onto the next one with the goal to achieve as many reps each time as you can. Don’t try to count reps as your muscle doesn’t remember so we only care about you achieving the maximum effort each time. Your 25 secs on the first set and your 20 secs on the second set include your rest time and getting ready for the next exercise. If you need to do less reps for rest that is fine, I always need to take rests during the second set. As your fitness increases you will need less rest.
30 Minute Overview
Activity Intensity Level Notes
5 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med to Hard 30 seconds per exercise (max reps)
8 mins Cardio Conditioning Med to Hard This is where you increase your intensity
3 mins Afterburner Circuit Med 30 seconds per exercise - Once through only
2 mins Cardio Warm-down Easy Focus on bringing your heart rate down
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level. You will decide how hard YOU work each time.
I have also included a workout using a low cost form of resistance equipment.
Warrior Band Workout
Warm up for 5 minutes – You can do any activity that involves moving to increase your heart rate and is designed to warm up the major muscle groups.
NOTE – I am always asked should we do stretches before we workout. If you have time you can but I would prefer that you did them at the end of the workout when the benefit will be greater.
Exercises are done in a Circuit Format to maximise both time and effort with a combination of Upper and Lower Body Exercises. This means that when you do the exercises we do them in order by following the numbers all the way though to the end before doing a second round. You are going to be using the "Tubing” as our Resistance with our goal to maintain the “tubing tension” at all times.
1. Squats (Thighs) – Grab the handles and place the band under your feet. Stand upright with your feet at shoulder width and adjust the tension. (Depending on the length and strength of the tubing you may have to have the handles resting on your shoulders). Slowly bend your knees until your thighs are parallel with the floor and slowly return to starting point. Repeat for 12 reps.
2. Single Leg Lunges (Thighs and Butt) – Stand with feet at shoulder width, take a step forward to a LONG lunge position. Grab the handles and place the band under your front foot and adjust the tension (Place your hands at shoulders). Slowly bend your back knee toward the ground stopping just short of touching the floor. Slowly return to starting point. Repeat for 12 reps then do the other leg.
3. Upwards Press (Shoulders) – Sit on a chair or bench. Place the tubing band under feet. Ensure your feet remain flat with knees are at hip width. Hold onto handles and bring hands to shoulder height. Adjust the tension. Imagine you are pushing a straight upwards and bring your elbows towards one another. Slowly lower until hands are back at the start position. Repeat for 10 reps.
4. Side Lateral Raises (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your arms outwards by raising hands to shoulder height, PAUSE for a second, then slowly lower to starting position. Repeat for 10-12 reps. NOTE – to make this exercise easier or if you have shoulder issues you can bend your elbows.
4A. Upright Rows (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your elbows upwards by raising hands to shoulder height, PAUSE for a second, slowly lower to starting position. Repeat for 10-12 reps. NOTE – focus on keeping hands close to body.
5. Seated Rows (Back) – Sit on floor with legs straight out in front. Grab handles and place band under your feet. Sit upright with your hands in front, adjust tension on tubing and with elbows tucked in, pull the handles backwards until hands come level with your waist. Slowly lower back to start position. Repeat for 12 reps. NOTE – point toes to make sure the band doesn’t flick back towards the body.
6. Lying Press (Chest) – Sit upright then place tubing behind your body at chest height. Lay on floor. Make sure the band is under the body near your armpits. Grab the handles and ensure your elbows are out to the side (imagine your have a straight bar or broom handle pushing upwards). Straighten arms and push handles upwards to bring hands to touch. Slowly lower until elbows touch the ground. Repeat for 12 reps.
7. Bicep Curls – Stand upright with tubing band under feet. Adjust tension with hands by your sides. Bend arms and bring hands to shoulder height then slowly lower back to the starting position. Repeat for 12 reps.
8. Tricep Kickbacks – Holding onto the handles place the tubing band under your feet and adjust the tension. Lean slightly forward and pull your elbows backwards. From this position you slowly straighten both your arms backwards. Slowly bend your arms while keeping your upper arm still. Repeat for 10 reps.
9. Abdominals – Lie on the floor and bend your knees. Either place hands behind your head or at temples and keep elbows out wide. Imagine you have an orange under your chin and you don’t want to squash it. Bring shoulders off the ground (to collapse stomach like an accordion). Repeat for 10 SLOW reps.
10. Lower Back – Lie on your stomach with straight legs and place your hands out in front. Slowly raise alternate leg and arm upwards a few inches then slowly lower back to start. Repeat alternate sides for 10 reps.
NOTE – Do not do this exercise if you have any lower back issues.
AFTERBURNER CIRCUIT WORKOUT – USING THE BAND
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Standing Squats 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Shoulder Press 20 Reps 30 Reps
Push-ups (using band for resistance) 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Side Lateral Raise 10 Reps 20 Reps
Bent-over Row 10 Reps 15 Reps
Tricep Extension 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups (no band) 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Upright Row 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Tricep Extension 10 Reps 15 Reps
Ab crunches 10 Reps 20 Reps
AFTERBURNER CIRCUIT WORKOUT – WITH BAND OPTIONAL
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee Lifts 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Tricep Dips 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee to Elbow 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Shuttle Run 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Alternate Knee Pulls 10 Reps 20 Reps
Jump Squats (onto box as option) 10 Reps 15 Reps
Arm Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Ab crunches 10 Reps 20 Reps
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