AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 52

New Exercise and Fitness Review

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This week, rev things up by increasing your cardio output. It might not seem like a lot, but adding two extra minutes to last week’s 50-minute training session will push you that much further. Progress often comes incrementally, so never discount the difference two minutes or two more pounds can make.

When the going gets tough, remember how far you’ve come. Since week one, you’ve added 14 minutes to your cardio output workouts. Not everybody can move for the better part of an hour. Give yourself some credit and enjoy today’s workout!

• Cardio Of Choice
  52 minutes at 130-150 heart beats per minute

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 52

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 47

New Exercise and Fitness Review

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Like you did with squats and deadlifts during your lower-body max-effort day, try hitting your best bench numbers today. Use all of that excellent dynamic training to explode the bar off of your chest, no matter how heavy the weight. Push with as much force as possible to move the load with maximum power, even if it moves slowly because it’s heavy.

After you’ve crushed a PR, give your all on your pull-ups, rows, skullcrushers, and push-ups. In the mix of all these movements, it’s easy to forget the fundamentals of good form. Remember all the form work you did during the first weeks of AMP. Engage your core, lift with a full range of motion, and reap the rewards of technical proficiency.

• Barbell Bench Press – Medium Grip
  4 sets of 1-3 heavy reps, 3 minutes rest between sets


• Pullups
  3 sets of 8 reps, 60 seconds rest between sets


• Pushups
  3 sets of 8 reps, 60 seconds rest between sets


• Seated Cable Rows
  3 sets of 8 reps, 60 seconds rest between sets


• Skullcrusher
  3 sets of 8 reps, 60 seconds rest between sets

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 47

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 48

New Exercise and Fitness Review

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Time flies when you’re having fun—or when you’re pushing your cardio limits. Each of these sprints requires only 30 seconds of max effort and is followed by a full minute of rest, so don’t slouch.

If you feel up to it, add another series to your cardio work today. Yes, it’s a lot of work, but your body and mind are more than ready to take on greater challenges. These greater challenges will lead to increased adaptation and continuing gains.

• Cardio Of Choice
  3 sets – 30 seconds max-effort work and 1 minute rest
  Rest 8 minutes; Repeat 2 more times

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 48

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 49

New Exercise and Fitness Review

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Use today to look back at how far you’ve come. You’ve put on size and strength while shedding fat. You might have hit some setbacks along the way, but you’ve made progress. You’re seeing results, and each successful stride has brought you closer to your goals. Your clothes probably fit better, the scale may show proof of your payoff and, most importantly, your confidence has likely seen a boost.

If you want to really document how far you’ve come, use today to take a new progress picture and update your stats on BodySpace. You may have some new max lifts to record, so share your victories with the community.

You’ve got one more week to build on your greatness. Go after it!

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 49

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 45

New Exercise and Fitness Review

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Whether you choose to spend the better part of an hour on the stair stepper, treadmill, or elliptical, just be sure to work your way up to a moderately intense 130-150 beats per minute during today’s cardio session. This heart-rate range will help you build a stronger aerobic base for better overall endurance, and it will also help your heart better deliver blood and nutrients to your hungry muscles.

• Cardio Of Choice
  50 minutes at 130-150 heart beats per minute

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 4, Day 45

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 3, Day 38

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Head into today’s cardio session with a positive mindset. It’s true that these two weeks have a strength focus, but without additional cardio the likelihood of becoming both strong and lean is slim. Plus, endurance is important for athletic performance. Without a good aerobic base, how are you going to make it through that game of touch football or run bases without getting winded?

Whether you consider cardio a bane or blessing, know one thing for sure: It’s necessary. Get after it with everything you’ve got!

• Cardio Of Choice
  3 sets of 7 minutes at sustainable max effort

Rest 5 minutes between sets.

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AMP: Marc Megna"s 8-Week Aesthetics Meets Performance Trainer Phase 3, Day 38