Contrast Training

Use this workout format for fat loss and to better your overall body composition. This routine is about challenging the body to work with really heavy weight and low reps and then switch gears and use light weight and high reps. Generally within a routine you keep the rep range consistent so this creates a new stimulus to the body. The key is that you when choosing the heavy weight you pick the correct load. I like to cycle this into routines for 1-2 weeks at a time.


A1) Alternating reverse lunge with dumbbell- 6 reps each, 2 second hold at the bottom
A2) Alternating chest press with dumbbells ( hold both in the bottom position and press one up and then waiting for that arm to come down before pressing the other )- 20, 18, 16 reps each with speed
45 sec- 1 min rest between sets. 3 sets

B1) One arm dumbbell row-6 reps, 2 second hold
B2) kettlebell swings- 20, 18, 16 reps ( you can also use glute thrusters instead )
45 sec- 1 min rest between sets. 3 sets

C1) Straight arm pulldowns with band- 25 reps
C2) Lateral sumo squats with goblet hold- 6 reps ( 3 each direction ) 2 sec hold at the bottom of each
45 sec- 1 min rest between sets. 3 sets

End with
E1) Farmer walk variation of your choice
E1) Core exercise of your choice
E1) Metabolic exercise your choice- ropes, med ball, burpees, sled work, jump rope, sprint, etc
3 rounds. 1 min rest between rounds