AT2 11 Minute “Odds and Evens” Workout

Life has been crazy lately, to say the least.

Our new baby daughter turns eight weeks old on Thursday. It is the most amazing and wonderful experience of my life to date being a parent. But it also flips your life upside down!

It’s the busiest time of year at the training studio, and our member base is at an all-time high.

Plus the internet business is growing every day … we just launched a new online coaching program, working with people from around the WORLD which is still blowing my mind … the US, the UK, Australia, even China … so cool to be able to help people ANYWHERE in the entire world this way!!

Anyway, it turns out, that though I still make my own workout a priority every day, I can’t do the leisurely 60 or 90 minute training sessions that I used to have the luxury of. My wife would kill me for one ;) … and I just have too many other things on the plate to justify taking that long for a workout.

SO, I’m always on the lookout for the latest and greatest new methods for getting MORE EFFICENT work done, in a shorter amount of time.

My good friend Dennis Heenan was telling me the other day, while we were on the phone after an interview on body weight training I did for him, about his AT2 11 Minute EMOTM Training Manual.

The concept behind this style of training is that it pushes your anerobic threshold for a short period of time, but using strength – based exercises.

My kind of workouts!

According to a recent study, researchers found that the closer you spend at or near your anaerobic threshold, “maximal fat utilization occurs.”

PLUS, during Anaerobic Threshold Training, your body burns off stored sugars and fat as energy causing more lactic acid to be produced within the body…

And with lactic acid present, your body will naturally start producing powerful fat burning hormones, forcing your body to burn even more fat.

AND … with these workouts … this can get done in under 16 minutes, and in as little as 11 minutes.

I tested one of these workouts today, and just had to share it with you. Here’s what you’ll do:

AT2 11 Minute Odds and Evens Workout
from the AT2 11 Minute EMOTM Training Manual

Every time the clock hits “00” you will perform the exercises below, depending on if it is an odd minute or even minute. Whatever time you have remaining in the minute
is your rest period.

Odd Minutes: 10 Pull-Ups, 10 Pushups

Even Minutes: 10 Barbell Squats, 10 DB Overhead Press

Example:

Start (0:00): 10 Barbell Squat, 10 DB Overhead Press

(1:00): 10 Pull-Ups, 10 Pushups

(2:00): 10 Barbell Squat, 10 DB Overhead Press

(3:00): 10 Pull-Ups, 10 Pushups

And so on… Until the 11-minute timer goes off!

Talk about BRUTAL!

If you enjoyed this workout, I know you’ll enjoy the other EMOTM and AT2 Workouts that Dennis has created.

These take just 11, 14, or 16 minutes to complete and are designed to produce a ton of lactic acid in your body which leads to insane fat burning.

They’re HARD … but also very effective.

Check out the AT2 System Today And Save $38 <= Just $9

That’s it for now. Off to get a quick workout in!

– Forest Vance, MS, CPT, RKC II
ForestVance.com
ForestVanceTraining.com

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