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get lean and strong
YOUR muscle-making PLAN
Become a calorie-burning machine by boosting your strength, power,
and endurance with this all-in-one sculpting workout. By JACLYN EMERICK
Being strong will fire up your metabolism and confidence like
nothing else, says trainer Adam Rosante, the author of the e-book
Strong Body Guide. “And the more strength you possess, the
easier every activity you do becomes,” he says.
To get you that “I’m invincible” high, Rosante designed this
routine to pump up the three key components of strength. First
there’s maximal muscular strength, or the greatest force you can
muster in a single contraction. (Think of that as the most weight
you can press, squat, and so on, in a single rep.) Then there’s
muscular power, which is your ability to produce strength quickly
(as in throwing a medicine ball as far and as high as you can). Last,
there’s muscular endurance, which is your ability to exert force
many times over (as in “drop and give me 10 push-ups”). Build all
three and you’ll not only maximize your overall strength relative
to your size, but also be able to handle just about any physical
task—from a CrossFit WOD to flipping your mattress to dancing
all night at a wedding.
Step one is lifting heavy weights for just a few reps. “Heavy is
relative,” Rosante says. “In many workouts, there’s a prescribed
number of reps for each exercise; choose weights that will
allow you to complete only that number.” If you feel as
if you’ve got another five in you, your weight is too
light. To boost muscle power, perform moves as
explosively as you can. And improve your muscular
endurance by keeping the amount of reps you do
and your intensity high.
You don’t need three workouts to achieve
all that, thanks to Rosante’s mix, in which
you’ll build maximum strength,
explosive power, and strength
endurance in one session. It’s a
calorie crusher—even before
you figure in the afterburn.
Do his workout three days
a week for six weeks, and
the benefits will be undeniable
(more muscle equals a higher
metabolic rate). “Your body
turns into a calorie-burning
furnace even while parked on
the couch,” Rosante says.
“The net result is a smaller,
shapelier, stronger body.”
MORE FOR YOUR MUSCLES
For other get-strong workout
plans and tips, check out Adam
Rosante’s Strong Body Guide
($57, adamrosante.com).
PART A
1 ONE-AND-
A-QUARTER
FRONT
SQUAT
WORKS SHOULDERS,
UPPER BACK,
ABS, BUTT, QUADS
Stand with feet
slightly wider
than hip-width
apart, toes turned
slightly out, holding
the handle of a
kettlebell in each
hand at shoulder
height with fingers
interlocked, palms
facing down, and
elbows bent out to
sides with ball
of kettlebell resting
on arms to start.
Squat until hip
crease drops below
knee level [shown].
Push through
heels to rise up
a quarter of
the way, then
drop back down
into full squat.
Drive up to start.
That’s 1 rep.
Do 5 reps.
That’s 1 set.
Do 5 sets. Rest
2 minutes.
YOUR
WORKOUT
This is a two-part routine;
start with part A. Do move 1,
then rest for two minutes.
Then do move 2, and rest for
two minutes. The remaining
moves will be performed as
paired supersets. That
means you’ll do all your reps
of move 3A, then all your
reps of 3B, with as little rest
as possible (30 seconds
max) between moves. Then
rest for one minute and
repeat until all sets of this
pair are complete. Move on
to 4A and 4B in the same
fashion. Once you’ve
completed all the moves,
rest for five minutes. Then
move on to part B of the
routine. Set a timer for nine
minutes. Do all the moves
back-to-back. Once you’ve
completed all four moves,
that’s one round. Complete
as many rounds as possible
in nine minutes. Do this
routine twice a week on
alternate days for six weeks.
Keep track of the weights
you use each time you do
the routine. At the start of
each new week, try to
increase the weight for each
move.
YOU’LL NEED
A watch or a timer and at
least two heavy kettlebells.
Choose the heaviest weight
that you can lift with good
form for the stated number
of reps for each move. You
should feel as if you have
maybe one more rep in the
tank at the end of each
move.
FIT FASHI O NI
Shape Activewear sports bra
and leggings ($54 and $68,
amazon.com). Adidas sneakers
($120, adidas.com).
Hair by Casey Geren/BA-Reps.com for Oribe; makeup by Brian Duprey/Judy Casey Inc. for NARS
56 OCTOBER 2016 SHAPE.COM