Goal: Full body fitness with an emphasis on calorie burn for weight loss
Time: One hour
Warmup: 6-minute run on treadmill
Transformer Routine: The following superset is alternating bench press with campusing.
Chest: You complete 8 to 10 sets of bench press. After several warm-up sets of 8-12 reps, progressively increase the weight until you achieve a 3-4 rep max, usually around your 6th set. After achieve your max push, methodically work down your poundage, focusing on good form and higher reps to maximize your pump.
Campus: In between each set of chest, you complete 2 campus board sets, alternating hand starts. You match the physical progression of your bench press to your campusing, peaking your efforts around set 6, and then backing off the intensity but increasing your volume as a gradual cool down.
Notes: The awkwardness of moving from intense chest work to full body campusing, is exhilarating. Try to keep your sets moving, but recover enough between exercises to complete a powerful set. You should expect to find wide swings in your heart rate between the completion of your superset (bench + campus) and the beginning of your next. Your campus eye hand coordination will likely be challenged from the transition from heavy bench.
Cool down: 20-minute HIT training. Alternate 2 minutes of high intensity running with 2 minutes of casual walking. You can expect to sweat meaningfully from this routine, bring a towel.
