Key Factors To A Perfect Workout

7 Key Factors for a Perfect Workout

Here are, in order, the 7 key phases you need to go through in order to have the perfect “fat burning, lean body sculpting” workout.

1 – Self-Massage

I’ve been doing this half-heartedly for years, but recently started taking this more seriously, using a foam roller, tennis ball, and Acuball to “tenderize” my muscles prior to training.

2 – Mobility Warm-up

Just like you see in all of the my workouts, I use bodyweight exercises, dynamic stretches, and even static stretches prior to training – depending on my needs or my client’s needs.

And thanks to the new TACFIT bodyweight program, I have cool new bodyweight moves to add to my warm-up, including:

The Top 5 exercises You Are NOT Doing

1. Lunge Knee Twist (p.85, ONLY in the TACFIT manual)
2. Swinging Tripod (p.86)
3. Scorpion Strike (p. 94)
4. Rocca Invert (p. 96)
5. Cossack Lunge (p. 107)

Seriously, those are cool exercises you can do ANYWHERE, anytime.

3 – Explosive Exercise
Before I hit my main strength exercise, I’ll do a jump exercise (if I am focusing on a lower body workout) or a medicine ball throw (if I’m focusing on bench presses or military presses).




4 – Main Exercise

Now I move to the main exercise, such as squats, deadlifts or bench presses (and military presses or handstand pushups). In most of my workouts, you’ll start with a superset of the most important exercises as your main lifts.

5 – Assistance Exercises
We’re about 15-20 minutes into a workout by now, and this is where I’ll add assistance exercises for my strength work or metabolic circuits for a fat loss program.

6 – Ab Endurance Exercises
Personally, I’ve been doing a lot of the basics – planks, side planks, Stability Ball planks, and rollouts. You get a little more variety, including Ball Pikes, plus Jackknives, cross-body mountain climbers, etc.
Just remember, you do NOT need (or want) to do crunches or sit-ups.

7 – Interval Training

“Interval training, has opened my mind up to a better way of getting in shape and losing weight. I am spending much less time in the gym, and obtaining results that I never thought possible – over 30 pounds in 6 weeks.”

Interval training is powerful and proven, and is an essential part of the perfect workout. If you aren’t using interval training in your workouts, then get started NOW to boost your fat burning with intervals today! Visit my Body by Bradley BOOTCAMPS at Body By Bradley Bootcamp



Yours in health,

Bradley

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