June 13 2011 Workout of the Week

HIGH INTENSITY POWER TRAINING BY AMER "THE HAMMER" KAMRA

Here is an example of a weekly workout routine to perform: 

Monday
20 box jumps
20 single legged squats
20 step ups
20 tuck jumps
1 minute high knees
rest 4 minutes
repeat 1-2 times depending on fitness level

Tuesday
10 Clapping pushups
10 tricep pushups
15 tricep dips
15 renegade rows
10 body barbell rows
10 pullups
rest 4 minutes
repeat 1-2 times depending on fitness level

Wednesday
Standing military presses
Arnold Presses
Squat to press
15 Wall pushups(legs high)
20 behind the neck pullups
rest 4 minutes
repeat 1-2 times depending on fitness level

Thursday
CARDIO
STAIR INTERVAL TRAINING

Friday
20 burpees
10 burpee pushups
20 box jumps
20 shoulder press(standing)
15 leg raises
2 minute skipping
rest 4 minutes
repeat 1-2 times depending on fitness level

Saturday
2 minutes high knees
walking lunges
20 step-up lunges
20 step-up presses
50 jump squats
rest 4 minutes
repeat 1-2 times depending on fitness level

Sunday
CARDIO INTERVAL
treadmill 2 minutes fast pace
20 pushups
(repeat for 20 minutes)

Check back daily for Amer the Hammer's Workout of the Week and Meal Plan of the Week on the home page of www.MuscleProdigy.com to help you get the best body of your dreams. Amer is a premiere fitness model and personal trainer that has helped hundreds of clients go from fat to contest ready in as little as a few weeks. Amer can help you with all of your needs including fat loss, body toning, muscle building, and pain management.