Fit and Fabulous Venus Factor Workout

Originally posted November 5th 2013 by Teresa Kliewer:

Hello everyone, this is another one of my adaptations to Venus Factor workouts, intensified version. I like to add a bit of cardio in between supersets. This is to increase your fat burning potential and it works also to help alleviate the lactic acid built up during a workout.

· T-bend – perform 15 reps on each leg (keep stomach muscles tight to help support       your lower back)
· Step up and press – perform 10 reps on each leg
· Planks – hold for 120 seconds (keep stomach muscles tight and squeeze glutes)

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include mountain climbers, jumping jacks, sprints, skipping, burpees, high knees, running in one spot to say a few. Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

· One arm dumbbell row- perform 20 reps per side (make sure you squeeze at the top   of each rep)
· Curl and press- perform 15 reps in total for both
· Push ups – perform 30+

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include any of the above cardio style exercises that I have listed.

Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

· Curtsy Lunge- perform 30 reps (15 per side/per leg). I like to do arm curls when I        perform this exercise.
· Dumbbell squat- perform 20 reps (Make sure you squeeze your glutes)
· Reverse lunges – perform 20 – 30 reps (10 -15 per leg) Hold a weight in each hand.

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include any of the above cardio style exercises that I have listed. Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

Make sure you stretch. When you incorporate a healthy and clean diet while performing this style of exercise, you will be simply amazed at the results that will follow.