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There are many great ways to workout, but my favorite is to combine shadow boxing, dumbbell, and bodyweight training. These workouts not only give me a great cardiovascular benefit, but they also help me burn fat and build lean muscle mass.
Shadow Boxing is a training method boxers and martial artists use when training for a fight. All you do is pretend that you’re boxing someone. I hate traditional cardio such as jogging and aerobics.
And so, I’ve chosen Shadow Boxing as my cardio method. My workouts are really easy to design. All I do is choose two bodyweight exercises and two dumbbell exercises. I’ll perform a bodyweight exercise for 5-20 repetitions, then perform a minute of shadowboxing.
Then I’ll move onto another exercise and repeat the pattern. Sometimes I like to call this kind of training, “Heart Training” because your heart rate will be going insane during the workout.
You can choose any form of cardio you wish. There are many interesting forms to choose from including jump roping and sledge hammer swings. Sledge hammer swings are where you hit a tire with a sledgehammer.
Beginners should start off with 2 exercises, alternating with a cardio movement. Advanced trainees can choose up to 4.
A great way to fit in this workout within a short period of time is perform as many rounds of the workout as possible within a time period. For example, lets say you only have 20 minutes to workout.
Set a timer for 20 minutes, then just move through the workout as fast as possible. Record how many total rounds you completed, then try to complete more rounds the following week that you attempt the workout.
One of the best bodyweight and dumbbell programs I’ve come across is Gladiator Body Workout. I recently published an interview with the creator of Gladiator Body Workout, Coach EddieLomax. You can find this powerful interview on my blog ShahTraining.com
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