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Old 02-13-2011, 06:12 PM   #17
Nathan Stanley
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Join Date: Mar 2007
Posts: 159
Default Startting Warp Speed

I'm going to do four weeks of the work outs for the Warp Speed fat loss program. I will get a weigh-in tomorrow morning, but after my workout today I was 231. My guess is I'll be around there tomorrow AM.

Day 1 Week 1
1a Squats 275 lbs x 2 x 5 (90 sec rest between each lift, alt between the exercises)
1b Dumbbell Bent Rows 60 lbs x 2 L/R x 6

2a Jump Squats w/ 45 lbs plate x 3 x 10
2b Bent rows w/ 60 lbs x 2 L/R x 6 (60 sec between each lift)

3a Step-ups (24" box) 2 x 15 L/R (60 sec between supersets only)
3b Dips x 2 x 12

4a DB Squat w/ a plate under my heels x 2 x 15 (2x60 lbs DB) (Same rest as 3A/B)
4b Push Press 2 x 12 x 40 lbs L/R

Metcon
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec
Mtn Climbers x 30 sec/Jumping rope x 90 sec
KB Swings x 30 sec/Jumping rope x 90 sec
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec
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