How to Start a Killer Workout

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By taskeinc
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The "Killer Workout" as it was dubbed some 15 years ago, in the Bay Area, is a workout that consist of cardio and weight training. It's similar to circuit training but it's much more intense. I called it, the "Killer Workout" because if you are not in decent shape when you start it; it will, kill ya, literally. So here's how your start your own Killer Workout. The benefits/results are phenomenal!

Difficulty: Challenging

Instructions

Things You'll Need:

Gym membership
Jogging track in close proximity to weight training area.
Physical

Step 1

Get a good nights rest before your workout. Do not eat beforehand, if you do, eat extremely light, maybe some fruit, fruit juice, water, that's it. You do not want to workout on a full or semi-full stomach. Stretch at least 15 minutes before you start.
Step 2

You're going to start on the treadmill or walking around the track. Do 2 brisk laps around the track and start your weight training with one set on the weights; you can start with pull downs. Do 2 sets of 10-12 repetitions, then immediately hit the track, do 2 more laps.
Step 3

Go to another weight machine, bicep or triceps curls, 10-12 repetitions, 2 sets, back to the track, 2 more laps. Back to the weights, you can work the shoulders with shoulder shrugs, or the shoulder press, like before, 10-12 reps, 2 sets, back to the track.
Step 4

The Killer Workout is a non-stop, high intensity workout. Pace yourself, you do not have to move too fast but you do have to be consistent. Do not stop, do not talk or socialize. Stay 100% focused on your workout. About 15-20 minutes into your K. Workout, if you are doing it properly, not stopping, or talking, you will have worked up a nice little sweat and will have that much needed "second wind" .. Keep this up for 30 to 45 minutes and do your Killer Workout at least 3 times per week.
Step 5

Work your legs either at the end of your workout, or use the "off day" for your leg workout. Your leg workout will consist of squats, leg extensions, and leg curls. Do not work your legs in the middle of your Killer Workout as this will cause some serious leg cramps. If you choose to work your legs after your K. Workout, make sure you stretch really well because if you don't, later that evening or at night when you're in bed, you will cramp up like nobody's business. Believe me, I've been there, and it's not fun.
Step 6

After 2-3 months of walking the track between workouts you can start riding the stationary bike at a quick pace or you can jog 2 laps around the track. You are now picking up your intensity level and you are looking better, feeling better, and the body fat is coming off.

Comments

DenaEBolton said

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on 2/2/2009 I'm dead just reading this but sounds great! I've got to get motivated!

didimay said

on 1/10/2009 Great article, it can be fun the next day!

jonandshan said

on 1/8/2009 Great article! I don't think I want you as my personal trainer, lol!

chava812 said

on 1/8/2009 Sounds like fun! Except the track part - I'd rather do the elliptical instead (or Zumba, baby!!) - I'll add this to another way to mix up my routines and throw my body a curve (keeps it from getting too efficient and keeps that fat coming OFF!) Great article!