Today’s workout is one of the most brutal cardio routines that we have ever put together. The key here is to push at your maximum effort which is not as easy as it sounds. I use to think that I pushed hard in my workouts until Sean came on board and started to compete with us. Even Freddy has admitted that he has never pushed this hard in his entire life. If you have a workout buddy to compete with you can take your training to a whole new level and if you don’t, you should try to compete with us. Remember that these workouts are short but to be effective – to make the incredible changes to your body – they have to be VERY INTENSIVE. The harder the workout is, the stronger you will get and the faster you will burn fat. Your metabolism will speed up and your body will be burning calories like a nuclear reactor.
I have noticed in some comments that people said they have gained weight since they started these workouts. Please use your common sense. Working out at this level of intensity will absolutely help you to loose weight, burn fat and build muscles. The only thing that will cause you to gain weight is excessive eating. You have to watch your diet and how much you are eating. If your goal is to loose fat, you have to eat small portions often. I eat small portions 5 to 8 times a day. This doesn’t mean that you have to cook this many times. I eat a lot of fruit and veggies. There is a lot of information on my approach to eating in the DIET category so please check it out.
For this workout you need your Gymboss Interval Timer and a pull up bar from Ultimate Body Press. This entire workout is bodyweight training that focuses on cardio and core strength. Sean has mentioned before that he is lacking core strength, because the workouts that he was doing in the gym on the bench and with the machines was basically useless for developing functional strength. Many guys you see in the gym have muscles just for show, which is not what you want if your goal is to have not only an outstanding physique, but also strength and agility that you can use in any sport or every day life in general.
Enjoy your workout and let us know how you did in the comments below.
Zuzana – 19 minutes and 51 seconds
Sean – 25 minutes and 17 seconds
Freddy – 20 minutes and 6 seconds
High Knees – 500 reps
Leg Lift, Star Crunch and Butt lift as one exercise – 30 reps
Low Jacks – 500 reps
Remember that these are not regular jumping jacks so keep your knees bent to stay low at all times.
Side Plank Lift – 25 reps on each side
Keep your body in a straight line without turning your hips. This is a great exercise for your core and obliques so make sure to use those muscles to bring your hips up into the side plank.
Scissors – 500 reps (each jump counts as 1 rep)
Hanging Knee Raises – 25 reps
No swinging or momentum