Workout Routines

The Intermix: Your 4-week build and burn plan

Big-lift workouts combined with high-intensity weight loss routines.

The Intermix: Your 4-week build and burn plan
Steer Films
Steer Films
Duration 60
Exercises 4-9
Equipment Yes

Push a "bulk" too far and you've got extra fat to work off. Push a "cut" too far and you're burnt out and weak. The Intermix is the solution to both potential pitfalls, and makes perfect sense for spring and summer weather. It's part weight-training, part conditioniong work. Bonus: the workouts are quick, which will cut down on your gym time. Plus, three require minimal equipment which will allow for outdoor or at-home training.

How it works

Two main workouts focus on muscle-building and are centered around the big five lifts: squat, deadlift, bench press, row, and overhead press. Three complementary workouts will break up the weight-training days and have been designed for fat-burning and endurance. You’re essentially getting the best of both worlds: a body that’s simultaneously being worked to build and burn while building strength and size.

Directions

Work out for five days straight, then rest for two days.

DAY 1: BUILD

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
10 reps
90 rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
90 rest

Exercise 3.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
5 sets
10 reps
90 rest

Exercise 4.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
5 sets
10 reps
90 rest

DAY 2: BURN Complete 3 rounds of each exercise grouping with 60 seconds rest between rounds

Exercise 1A.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
-- rest

Exercise 1B.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 reps
-- rest

Exercise 1C.

Flutter Kick You'll need: No Equipment How to
Flutter Kick  thumbnail
-- sets
30 reps
-- rest

Exercise 2A.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
-- rest

Exercise 2B.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
20 reps
-- rest

Exercise 2C.

Hollow Rock
exercise image placeholder
-- sets
30 reps
-- rest

Exercise 3A.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
-- rest

Exercise 3B.

Modified ice skater How to
Modified ice skater thumbnail
-- sets
20 reps
-- rest

Exercise 3C.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
30 reps
-- rest

DAY 3: BURN Complete a 1-2 mile run before and after the following circuit. Complete the circuit as quickly as possible until 100 reps are reached.

Exercise A.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
-- rest

Exercise B.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
10 reps
-- rest

Exercise C.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
10 reps
-- rest
* include shoulder taps

Exercise D.

Superman You'll need: No Equipment How to
Superman thumbnail
-- sets
10 reps
-- rest

DAY 4: BUILD

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
90 rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
90 rest

Exercise 3.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
10 reps
90 rest

Exercise 4.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
5 sets
10 reps
90 rest

DAY 5: BURN Complete each exercise for 4 minutes.

Exercise 1.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
4 minutes reps
-- rest

Exercise 2.

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
-- sets
20 seconds reps
10 seconds rest

Exercise 3.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
-- sets
20 seconds reps
10 seconds rest
* Advanced athletes can add "walks."

Exercise 4.

Forward Sprint How to
Forward Sprint thumbnail
4 sets
40 yards reps
-- rest

Exercise 5.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
As many as possible in 4 minutes reps
-- rest
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