How To Do It:
Choose a cardio activity and get to any equipment you need in order to do it. For example, you can run on a treadmill or track, use an exercise bike, or jump rope. Warm up with light activity (such as a jog, or light pedaling if you're on the bike) for five minutes. Now up your intensity so that you're working at near maximum effort for 25 seconds. If you're on a treadmill, for instance, this would be a sprint.

Next, stop and perform one set of two exercises back-to-back. Use 30%-50% of the greatest load you can lift for one rep on each exercise, and perform 10 reps for each. Immediately afterward, resume the cardio activity you started with. That's one interval. Perform nine total intervals. After the fi rst three intervals, reduce the duration of the cardio segment to 20 seconds for the remaining intervals. After every third interval, you'll change the weight-training exercises you do. See the tables on the next pages for the order of exercises.

Intervals Exercises
1 - 3 Cable reverse fly, triceps puushdown
4 - 6 Incline dumbbell clean, dumbbell shrug
7 - 9 Barbell upright row, bentover row



Exercise I: Cable Reverse Fly

Intervals: 1-3

Attach a D-handle to the high pulley of two facing cable stations. Grab the one on your right with your left hand and vice versa, so that your arms cross over your chest [1]. Keeping your torso upright, open your arms straight back behind you so that the cables form an "X" in front of your chest [2]. Slowly reverse the motion to return to the starting position. That's one rep.

  

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    Exercise II: Triceps Pushdown

    Intervals: 1-3

    Use a cable station or an elastic exercise band as shown here. Grip the sides of the band with palms facing each other and elbows bent, but close to the sides of your body [1]. Without moving your upper arms, extend your elbows, pushing the band straight down [2]. Reverse the motion to return to the starting position.

      

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    Exercise III: Incline Dumbbell Clean

    Intervals: 4-6

    Grab a pair of light dumbbells and lie chest down on an incline bench (it should be angled between 30 and 45 degrees). Allow your arms to hang and keep your chin up so that you're looking over the top of the bench [1]. Explosively draw your shoulders back, extend your upper back, and raise the dumbbells up to shoulder level (they will end up in front of your shoulders) [2]. Lower the weights back down. That's one rep.

      

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    Exercise IV: Dumbbell Shrug

    Intervals: 4-6

    Hold a dumbbell in each hand and allow your arms to hang at your sides, your palms facing behind you [1]. Shrug your shoulders as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

      

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    Exercise V: Barbell Upright Row

    Intervals: 7-9

    Hold a barbell at hip level in front of you with an overhand, shoulder-width grip [1]. Raise the bar in front of you until your upper arms are parallel to the floor [2]. Lower your arms back down. That's one rep.

      

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    Exercise VI: Bent-Over Row

    Intervals: 7-9

    Hold a barbell at hip level and, keeping your lower back in its natural arch, lower your torso until it's about 45 degrees to the floor. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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