HST phase 1 consists of an 1 hour all body exercise with 80% max. weight and 15 reps to get your body prepped up for HST phase 2
The weight increases slightly every 2 workouts. Phase 1 consists of 6 days (2 weeks - 3 sessions per week)
High protein intake during this phase. No carbs for dinner, eat'em at breakfast :)
This workout contains 10 exercises.
1 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
2 - Lat Pull Down
Get a cobra back
Exercise Steps
 | Place your hands on bar slightly shoulder width apart. Lean back 20 degrees. |
 | Contract your lats while pulling elbows into sides. Slowly release arms to extend them short of locking them out. Repeat. |
3 - Leg Press
Overall leg mass builder!!!!
Exercise Steps
 | Place feet slightler wider that shoulder width on the platform. |
 | Bring your knees slowly towards your chest and continue until they reach 90 degrees. Then, extend legs -- being careful not to lock your knees. Repeat. |
4 - Leg Extensions
Optional: Unilateral meaning one leg at a time.
Exercise Steps
 | Make sure you adjust the machine correctly to your body size and select your appropriate weight. |
 | Slowly contract your quadriceps (front of your leg) as you extend your legs -- short of locking them out. Then, slowly lower your legs. Repeat! |
5 - Seated leg contraction
Hamstrings enhancer
6 - Rope Cable Tricep Press Downs
Holding rope with elbows resting at armpit level. Lower hands along side of the body pressing palms into floor. Bring back up to armpit level and repeat.
7 - Lateral Raises
Stellar way to get great shoulder caps!
Exercise Steps
 | Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you. |
 | Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position. Repeat. |
8 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
9 - Double Crunch
Target both upper and lower abs.
Exercise Steps
 | Starting with both upper torso and knees on floor. |
 | Bring elbows and knees together ensuring to not crank on your neck. Lower and repeat. |
10 - Cross trainer / elliptical machine (time)
Can you get up to an hour?
Exercise Steps
 | Base your performance on time. Track it with Gimme20.com! |