Strength Work: To keep already gained muscle we'll include three to five sets of three to five reps of a large, compound movement (i.e. squats, bench presses, deadlift variations). The rest periods during this part of the workout will be ninety to one-hundred twenty seconds and filled with a mobility exercise.
Assistance Work/Metabolic Training: Now we'll combine three to four assistance exercises into a circuit. We'll choose two upper-body and two lower-body; research shows that full-body training splits elicit greater fat loss than upper- and lower-body training splits. We'll complete the circuit three to four times and each exercise will be done for eight to twelve reps. Rest periods during this part of the workout are most important. You'll rest for fifteen to thirty seconds between each exercise, and subsequently rest for two minutes between circuits. Rest periods between circuits are filled with mobility exercises.
Finisher: We'll finish each training day with a short, powerful conditioning finisher. It will last for no longer than five minutes--keeping time conscious--but will elevate your metabolism for hours.