Anaerobic Workout

The following routine is not going to develop a bodybuilders physique. It will, however, increase your endurance and power. There is a specific sequence to the exercises, so that the heart rate is elevated and stays elevated throughout the workout. The thirteen exercises are performed nonstop, or with as little rest as possible. Once through, you have completed one routine. Rest for 30-60 seconds and begin again. In the first weeks you find that two or three routines will be plenty, you may even feel a little nausea after two trips, this is normal in the beginning. As you progress you will feel empowered and invigorated after your workouts. Experienced lifters will notice that they are using lighter weights and working harder. That's because you are moving from one exercise to the next with little or no pause. This routine should be performed three times a week. Your goal should be to increase the weights you use and increase the routines you finish. If you are not achieving three routines per workout, lower your weight, focus more and rest a little more between sets, not too much or you will lose the aerobic benefit. You should always warm up before you begin the routines and stretching is paramount. After you have completed your workout, warm down and stretch.

You should choose weights that require you to push but not cheat on the last two reps, once you are able to finish all reps without forcing any reps, increase your weight(workload).


Not only will your endurance improve, your strength will  increase, you will also burn calories more efficiently and you will, more than likely sleep better. As a matter of fact, all circulatory aspects of your life will improve!



Bodypart                            Exercise                     Reps
Abdominals                                 Crunches                               1 set, 20 reps

Chest                                           Bench Press                          1 set, 10 reps

Abdominals                                  Crunches                              1 set, 20 reps

Triceps                                         Pressdowns                          1 set, 10 reps

Abdominals                                 Crunches                               1 set, 20 reps

Back                                            Rowing                                 1 set, 20 reps

Abdominals                                 Crunches                               1 set, 20 reps

Biceps                                         Curls                                     1 set, 8 reps

Abdominals                                 Crunches                               1 set, 20 reps

Shoulders                                     Lateral Raises                       1 set, 8 reps

Abdominals                                 Crunches                               1 set, 20 reps

Legs(front)                                   Leg Extensions                      1 set, 15 reps

Legs(back)                                  Leg curls                               1 set, 10 reps