fast as possible, in a HIIT cardio fashion. The next training day you will perform a long rowing session of 4-6 kms at a comfortable, steady pace. You may also substitute in any cardio form of choice including swimming, sprinting and running, etc.
Ultimately, the goal of this workout is to build a powerful core, lean muscle, and to burn body fat. Remember that what you feed/fuel yourself with will either aid or hinder your results. I keep track of food intake and eat extremely well to fuel
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