Throughout the Lean Muscle Series, we’ve delivered a gauntlet of challenging, high-intensity exercises that mainly targeted one area of your body at a time — from your shoulders to your back to your chest, arms, core and legs. Do all the sessions over the course of a week and stick with the program for at least two months, and you’re guaranteed to improve your strength and muscle gains from head to toe.
However, to tie everything together, we’ve devised one more workout for you: This synergistic, full-body, functional cardio workout not only will burn buckets of fat but also will enhance your conditioning and all-around power. From the thrusters that start things off to the overhead slam finisher and at every stop in between, you’ll engage every major muscle (including a few you may not have even realized you had, at least until you feel the next-day muscle soreness kick in.) Try it yourself, and you’ll soon understand why we think this workout puts the “lean” in our Lean Muscle series.
Churn-and-Burn Cardio Workout
Do the following circuit four times through. For weighted moves, perform the first set with a lighter warm-up weight, then bump it up 20 to 30 percent or so for the remaining sets. Catch your breath for one minute between rounds while only resting minimally when switching between exercises within the circuit. Start with 30-second sets, and gradually increase them over time as you build your cardio endurance.
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