Your body is rested and ready to train, so give this session everything you've got. Because you've done it before, you should be familiar with all the aspects of today's workout. Don't skip or shorten anything. These circuits work in concert to produce a lean, agile, and healthy body. Do them correctly and you'll see big changes in your physique.
Ashley Conrad's 21-Day Clutch Cut, Day 4
Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.
Week 1, Day 4: Lifting Day
Clutch Tip: Wear sweats to rid the body of toxins and help speed up your metabolism.
Clutch Tip: Stretching is everything! Not only does it help prepare your muscles for battle and help prevent injury, it also increases your range of motion, giving you more power per rep. Focus on the workout ahead as you stretch, and commit to giving 100 percent effort. Remember, if you can control your mind, you can control your body.
Level 5, Recovery Cardio30 seconds
Level 7, Intermediate Cardio30 seconds
Level 10, High-Intensity Cardio30 seconds
Clutch Tip: Perform cardio on a treadmill, Stairmaster, bike, or outdoors. The levels are based on a scale of 1-10, where 10 is an all-out sprint and 1 is barely moving. For maximum results, stay true to the levels and make each sprint count.
STRENGTH CIRCUIT: REPEAT THE CIRCUIT 3-6X, DEPENDING ON FITNESS LEVEL.
Clutch Tip: Perform these exercises with maximum effort. By the last rep, you should be gasping for air. You can increase the difficulty of the workout by decreasing the rest periods, increasing the load, or speeding up the exercise tempo.
Clutch Tip: Cooling down after exercise helps promote recovery and may increase the release of beneficial hormones.
Clutch Tip: Stretching after a workout will help accelerate recovery and lower stress hormone levels. Take this time to relax and breathe!