National weightlifting champion Donny Shankle uncovers one of his favorite programs for getting clients lean and fit.
If you are a female looking to get lean and give your body the firm, shapely look in the shortest period of time possible, then this workout is for you. If you are finished with slow, boring workouts that do nothing to your physique, you will definitely want to read on.
The workout outlined below is structured in a manner that is arguably the best way to increase your fitness and decrease your body fat (with the proper diet) in the shortest amount of time possible.
The workouts are for less than sixty minutes, three days a week, including warm-up and cool down. If you can pair this workout with some High Intensity Interval Training two to three times a week, you will maximize your muscle retention and fat loss capabilities.
For females, lifting weights will not give a big bulky appearance. In fact, on the contrary, it will shape a female’s body into the look that most women actually want, that of a fitness competitor or athlete (sprinter, volleyball player, etc.)
The Workout
This workout is meant to be done quickly and to keep the heart rate up. The rest periods are short and you work back and forth between two exercises at a time to maximize the amount of work you can do in the shortest period of time possible. If you follow this workout to the dot you will be amazed at how quickly your body responds and how quickly you start looking and feeling better.
Here we go.
Monday
A-1) Lunges
Reps 10-15
Sets 3
Tempo 2011*
Rest 45 sec
*The Tempo numbers stand for how long to do each part of the lift. For example, the first 2 in 2021 means a two second eccentric or negative (in bench press, this would be lowering the bar; for lateral pull downs this would be raising the bar). The second number stands for the pause at the end of that motion. The third number stands for the concentric or pushing/pulling motion, and the last number means how long to hold the pushing/pulling motion. Using the lateral pull down as an example, you would let the bar go up in two seconds, no pause, pull the bar down in two seconds and hold for one second.
Remember too that this is not an exact science; rather these numbers are there to give you an idea of the rhythm you should look for in the lift. Just like every serious activity, it requires practice.
A-2) Step-ups onto a flat bench holding dumbbells at your sides
Reps 8-12
Sets 3
Tempo: Step up with one foot and bring your other thigh slightly above parallel. Step down and repeat with the other leg.
Rest 45 sec
B-1) Bent over dumbbell rows
Reps 10-12
Sets 3
Tempo 3010
Rest 45 sec
B-2) Decline dumbbell press
Reps 10-12
Sets 3
Tempo 3010
Rest 45 sec
C-1) Dips (hold weight between your legs if necessary)
Reps 10-12
Sets 3
Tempo 3110
Rest 45 sec
C-2) Preacher Curls with the Ez-Curl bar
Reps 8-10
Sets 3
Tempo 3011
Rest 30 sec
D-1) Dumbbell Shrugs
Reps 10-12
Sets 3
Tempo 2011
Rest 30 sec
D-2) Hang on a pull-up bar until you cannot hold anymore
Sets 3
Tempo Just hold on (it is harder than it sounds)
Rest 30 sec
Wednesday
A-1) Leg Press
Reps 10-12
Sets 3
Tempo 2021
Rest 60 sec
A-2) Lying Leg Curls
Reps 12-15
Sets 3
Tempo 4011
Rest 60 sec
B-1) Dumbbell flies on a slightly inclined bench
Reps 10-12
Sets 3
Tempo 2011
Rest 45 sec
B-2) Lateral Pull-Down
Reps 8-12
Sets 3
Tempo 3021
Rest 60 sec
C-1) Dumbbell shoulder presses while standing
Reps 8-12
Sets 3
Tempo 2011
Rest 45 sec
C-2 Standing calf raises
Reps 12-15
Sets 3
Tempo 3021
Rest 45 sec
D-1) Hanging leg raises (for abdominals)
Reps 8-15
Sets 3
Tempo 3021
Rest 45 sec
D-2) Twisting leg raises (same as regular leg raises, only twist your torso on side and crunch up sideways, alternating each time)
Reps 8-15
Sets 3
Tempo 3021
Rest 45 sec
Friday
A-1) Stiff-legged deadlift (despite the name keep your legs slightly bent)
Reps 8-10
Sets 3
Tempo 5021
Rest 90 sec
A-2) Parallel grip pull-ups
Reps 10-12
Sets 3
Tempo 3021
Rest 90 sec
B-1) Front squat
Reps 15-20
Sets 3
Tempo 2010
Rest 90 sec
B-2 High incline dumbbell press (keep the bench at about a 70 degree angle)
Reps 8-12
Sets 3
Tempo 2110
Rest 60 sec
C-1 Standing dumbbell curls
Reps 8-12
Sets 3
Tempo 3011
Rest 45 sec
C-2) Lying dumbbell triceps extension
Reps 8-12
Sets 3
Tempo 3011
Rest 45 sec
D-1) Swiss ball crunches
Reps 20
Sets 3
Tempo 2011
Rest 30 sec
D-2) Lying leg raises (if this is too easy, try it on the Swiss ball!!)
Reps 20
Sets 3
Tempo 3020
Rest 30 sec
There you go. If you do not know some of the exercises, please ask a trainer at your local gym or email us for more instructions. Give this workout everything you have for four weeks and you will be amazed at what it will do for you.
Donald Shankle – Donny is two-time national champion Olympic style weightlifter from New Orleans. A veteran of the Iraq war, Donny is best known for rising in the sport of Olympic weightlifting in 18 short months to claim the title of national champion in the 105 kg weight class. Donny can be reached at donny@donnyshankle.com