Ok, here is the resistance training workout to go with your interval training. You can either do this on the same day as your Interval training or alternate. Please read the article on form before attempting any of these exercises and if you are new to any of them please seek assistance from someone who can show you the correct method.
The idea behind this workout is not to build large muscles but rather to work your large muscle groups in the same way that you do when you are interval training. Essentially this workout will help you lose weight more than gain muscles.
There are two workouts, A and B. Make sure you alternate these.
Each workout consists of 3 super sets. What this means is that you will start with First exercise (eg - Push Press Squat), do one set of 8 Reps, then immediately move into the set (eg. - Wide Grip pull downs), only when you are finished with that set will you have a rest. When you have finished all the sets for Super set 1, then move onto Super set 2.
| Workout A | |||
| 1 | Push Press Squat | 3 | 8 Reps |
| Wide Grip Pulldowns | 3 | 12 Reps | |
| 2 | Split Squat | 3 | 10 Reps on both sides |
| Push Ups | 3 | 10 Reps | |
| 3 | Plank | 3 | 4 Reps (10 sec hold) |
| Swiss Ball Crunch | 3 | 6 Reps | |
| Workout B | |||
| 1 | Squats | 3 | 12 Reps |
| Dips | 3 | 12 Reps | |
| 2 | Bench press | 3 | 10 Reps |
| One Arm Dumbbell Rows | 3 | 10 Reps on each side | |
| 3 | Plank | 3 | 4 Reps (10 sec hold) |
| Swiss Ball Crunch | 3 | 6 Reps | |
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