The Alternating Set Fat-Melter

How to do it:

Alternate between the two workouts three days a week. So in the first week, do workout A on Monday, B on Wednesday, and A on Friday. The next week do B on Monday, A on Wednesday, and B on Friday.

Warm-up for 5 minutes on a treadmill, elliptical trainer, bike, or jump rope and lightly stretch for 2 minutes.

Perform each pair of exercises as alternating sets, resting for a minute or so between each set until you've done 3 sets of 8-12 reps of each. For example on Workout A, do a set of Leg Press then go straight to Seated Row, rest a minute or so then do them both again. Do this 3 times then move to Bench Press and Lat Pulldowns.

Workout A

• a. Leg Press
• a. Seated Row
• b. Bench Press (Dumbbell or Bar)
• b. Lat Pulldown
• c. Push Press
• c. Incline sit-ups with medicine ball

Cardio: 15 minutes on treadmill, recumbent bike, or elliptical machine (rotate each day)

Workout B

• a. Curls (Dumbbell or Bar)
• a. Shoulder press
• b. Incline bench press (Dumbbell or Bar)
• b. Dumbbell squats or lunges
• c. Dips on bench
• c. Stability ball crunches

Cardio: 15 minutes on treadmill, recumbent bike, or elliptical machine (rotate each day)

On off days, do as much cardio as you would like, but only workout with weights 3 days per week. For instructions on how to do any of these exercises, just ask us. Consult your doctor before attempting an exercise program.