#Swolefit Lite

This routine combines cardio and weights into three fairly quick (but difficult) training sessions. It’ll get your heart going and burn up a lot of calories in very little time. Take at least one day of rest between every training session.

Warmup (do before every workout)

• SwoleFIT Standard Warmup

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Workout 1- (Chest, Back, Arms, Abs)

Do 3-5 rounds of the following with 1-2 minutes rest between rounds:

• 10 dumbbell bench press
• Rest 10 seconds
• 10 bent-over, two handed dumbbell row
• Rest 10 seconds
• 12 standing dumbbell triceps extension
• Rest 10 seconds
• 10 standing dumbbell curls (alternate arms)
• Rest 10 seconds
• 20 sit-ups

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Workout 2- (Shoulders, Legs, Abs)

Do 3-5 rounds of the following with 1-2 minutes rest between rounds:

• 8 barbell squats (use one of those EZ bars with a set weight)
• Rest 10 seconds
• 8 overhead press (use that same bar)
• Rest 10 seconds
• 8 barbell lunges (same bar again)
• Rest 10 seconds
• 20 reverse crunches

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Workout 3- (Total Body- lighter bodyweight exercises)

Do 7-10 rounds of the following with 30 seconds- 1 minute rest between rounds:

• 4 pull-ups (use the assistance machine to help)
• As little rest as possible
• 8 push-ups (do these on knees if necessary)
• As little rest as possible
• 12 air squats

All images used are taken from the Microsoft Office royalty-free online images repository.