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Alpha Shred Afterburn Workout
Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other. Once you are done all 5 exercises, rest for 1 minute and repeat for 3 TOTAL rounds = 15 Minutes
Exercise List
1. Push Up Shoulder Taps – Upper Body (Chest, Shoulders, Triceps, Core)
2. Alternating Side Lunges to Squats – Legs (Quads, Hamstrings, Adductors, Abductors)
3. Mountain Climbers – (Cardio, Upper Body, Core, Abs)
4. Kick Ups (Full Body, Explosive, Core, Triceps, Back, Shoulders)
5. Burpees (Total Body)
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This workout is focused on helping you build muscle and burn fat.
The combination of these exercises and this short metabolic protocol will invoke what is called the “afterburn effect” or officially known as Excess Post-exercise Oxygen Consumption (EPOC).
There was a study that had participants cycle at high intensity for 45 minutes, who burned more calories 14 hours after the exercise was done. (1)
The good news is that you don’t have to work out for a long time to stimulate the same past workout calories burning effect according to another study (3)
That’s why a workout like the Alpha Shred circuit that I took you through today is a perfect, short metabolic workout that will help you burn fat and also build lean muscle.
You can use workouts like this 3 days per week on non-consecutive days to get the best results, specifically for men over the age of 40.
Try this bodyweight only workout today to help you stimulate EPOC, lose fat, increase lean muscle and get into amazing shape anywhere, anytime
Get It Done
Funk
References
1. Knab AM, Shanely RA, Corbin KD. Medicine and science in sports and exercise, 2012, Mar.;43(9):1530-0315
2. Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Mann TN, Webster C, Lamberts RP. European journal of applied physiology, 2014, May.;114(9):1439-6327.
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS