Today’s mega fat blasting workout is the Vice Versa and flips between cardio and resistance training and back again. It is extremely effective in boosting metabolism through increased intensity in both cardio and resistance training, using medium sized intervals. We’ve also thrown in some core and stretching at the end to guarantee a balanced and safe training session.
Remember, the idea of our 30 minute training sessions is to get the most bang for your buck within the session, while stoking your metabolic fire for the rest of the day. The basic premise of the workout is that you complete sets of 3 minutes cardio, then 3 minutes resistance. It’s not easy, but if we want to get an effective workout in 30 minutes, there’s no mucking around!
Enjoy!
Set 1
Set 1 Cardio – Cross trainer intervals (3 mins total): 30 seconds easy (60% effort), then 60 seconds hard (90%) effort. Repeat. Make sure you adjust the load/level accordingly
Set 1 Resistance: Lat pulldown drop set (3 mins total): Use a stopwatch or timer on your phone to time yourself. Complete max repetitions starting at your 1RM (the weight at which you can only do 1 repetition). Continue to drop the resistance by 10% each set until you can complete a set of 20 reps.
Set 2
Set 2 Cardio: Spin bike – Sit to stand (3 mins total):
- 60 seconds standing spin at 90% intensity
- 60 seconds seated spin @ 80% intenstiy
- 60 seconds standing spin @ 90% intensity
Set 2 Resistance (3 mins total)
- 30 seconds dumbbell alternating upright row
- 30 seconds TRX “W” row or double cable standing reverse flys
- 30 seconds dumbbell alternating lunges
- 30 seconds medicine ball alternating lateral lunge with reach OR VIPR alternating lateral lunge with drive
- 30 seconds cable high-low chest fly OR swiss ball dumbbell chest fly
30 seconds double cable rows
Set 3
Set 3 Cardio: Rower intervals: 3 x 30 second sprints with a 30 second rest between sets
Set 3 Resistance
- 30 seconds cable reverse woochop
- 30 seconds cable alternating high-low row with rotation
- 30 seconds push ups
- 30 seconds dumbbell curtsy lunge
- 30 seconds TRX leg curl OR swiss ball leg curl
- 30 seconds TRX bicep curls OR dumbbell double screw curls
Set 4
Set 4 Cardio: Bike pyramid intervals
- 15 seconds easy (60%), 15 seconds hard (95%)
- 15 seconds easy, 30 seconds hard
- 15 seconds easy, 60 seconds hard
- 15 seconds easy, 30 seconds hard
- 15 seconds easy, 15 seconds hard
Set 4 Resistance: Core
- 30 seconds side blasts (left)
- 30 seconds side blasts (right)
- 60 seconds hover/plank
- 30 seconds crunch
- 30 seconds reverse crunch
Stretching
- Hamstring stretch
- Hip flexor stretch
- Glute stretch
- Anterior shoulder/chest stretch
- Posterior shoulder stretch
