Monday's workout

We are going to superset our exercises today. A superset is doing 2 exercises back to back then repeating the same two exercises for all the desired sets. Today's workout we will do 3 sets of 12-15 reps on each exercise; Super set the following exercises. The technogym equipment is the grey equipment.

Technogym chest press super set with Technogym Latpull
Technogym Leg press super set with Technogym leg extension
Technogym seated leg curl super set with technogym shoulder press
Technogym bicep curl super set with technogym tricep pressdown
Crunches on the floor super set with the plank

Then do the following cardio: you can do this on a track, treadmill, eliptical or bike

1.Run at an easy pace - normally about 35 per cent of your maximum heart rate - for three minutes.

2. Sprint so your heart rate reaches 90 per cent of your maximum. Do this for six seconds.

3. Slowly jog or walk until your heart rate drops to 60-65 per cent of your maximum and keep it there for 12 seconds.

4. Repeat this for a period of 16 minutes then walk for two minutes until your heart rate drops to 50 per cent of your maximum.

WHY? A study in the European Journal of Applied Physiology asked men to do long or short intervals for 16 minutes. The first group sprinted at approximately 90 per cent of their maximum for six seconds and had nine seconds' rest at 60-65 per cent of their maximum. The second group did intervals four times as long. The short intervals were found to burn almost three times more fat than the longer intervals. It's ideal to run these on a track because it take so long for the machine to adjust spead.