If you have navigated your way to our Workouts it is likely you have two goals…
Getting HUGE… and getting RIPPED!
You dedicate your spare time to CRUSHING our bodybuilding workouts, SMASHING massive amounts of food and have a PRECISE supplementation plan in your effort to get SWOLE. However, eventually it will be time to put down the mass gainer shakes and shake the puffy jawline in pursuit of a leaner more defined physique.
Everyone wants the best of both worlds – to build muscle and burn fat… and to achieve this, bodybuilding and performance based metabolic conditioning need not be mutually exclusive, but can actually complement each other, as can be seen in the recent shift towards shorter duration, higher intensity cardio based workout to help reach peak conditioning.
This workout will have you moving your body through a variety of short duration movements at high intensity, followed by active resting periods. We’re not going to lie, if your body is only accustomed to Low Intensity Steady State (LISS) cardio you will be pushed to the limit. But the challenge is worth it!
This workout is designed for you to perform a lot of ‘work’ in the shortest period of time, increasing your metabolic rate and fat burning potential.
Use a stopwatch as a tool to track your progress and keep record of your best time. Complete the circuit 2-3 times per week over a 4-6 week period, before re-testing your best time… We know you will SMASH your original time.
What You’ll Need:
OK! Let’s get after it!
Exercise 1: Dumbbell Push Press
For this exercise you will need to pick a weight that allows you to perform 15 reps. Start with a shoulder width stance, kicking both dumbbells up to rest on your shoulders. Unlike a strict dumbbell shoulder press, we are going to use momentum to help press the weight overhead by using an explosive half-squat motion. Once you have pressed overhead, immediately lower the dumbbells to your shoulders and explode upwards for the next rep.
Set 1: Perform 1 Set of 15 Reps as quickly as possible. Immediately move into Set 1 of Exercise 2: Burpees.
Set 2: Perform 1 Set of 10 Reps as quickly as possible. Immediately move into Set 2 of Exercise 2.
Set 3: Perform 1 Set of 6 Reps as quickly as possible. Immediately move into Set 3 of Exercise 2.
Exercise 2: Burpees
As simple as it seems, the Burpee is the ultimate full body exercise! You have to literally move your body through its greatest range of motion whilst testing your strength and aerobic capacity. Fancy equipment is NOT required, all you need is your body, a floor and pure GUTS. Begin in a standing position and immediately drop into a squat with your hands on the ground, next kick your feet back as you would for a push-up. To complete the movement, return your feet to the squat position and jump explosively upwards while reaching towards the ceiling with your arms, that’s one rep… now DROP AND GIVE US 15!
Set 1: Perform 1 Set of 15 Reps as quickly as possible. Immediately move into Set 1 of Exercise 3: Deadlift.
Set 2: Perform 1 Set of 10 Reps as quickly as possible. Immediately move into Set 2 of Exercise 3.
Set 3: Perform 1 Set of 6 Reps as quickly as possible. Immediately move into Set 3 of Exercise 3.
Exercise 3: Barbell or Dumbbell Deadlift
Using either a barbell or the dumbbells from the push press, pick a weight that allows you to get at least 15 reps for the first set… leave your ego at the door as you will already be heavily fatigued! Because we are using higher reps in a fatigued state, make sure to brace your abdominals and squeeze your glutes hard at the top of the movement. It is also important to keep a neutral head position, as throwing it back and forth when fatigued is a one way ticket to SNAP CITY!
For tips on how to perform the perfect deadlift check out Exerpedia Here.
Set 1: Perform 1 Set of 15 Reps as quickly as possible. Immediately move into Set 2 of Exercise 1:
Set 2: Perform 1 Set of 10 Reps as quickly as possible. Immediately move into Set 3 of Exercise 1.
Set 3: Perform 1 Set of 6 Reps as quickly as possible.
That’s it! You are DONE!