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Lean, Mean Fighting Machine Workout

August 01, 2014 2 min read

Time to get those Gymboss timers out! This program is a little different than some of the ones I have posted in the past since you will be working through the 'rest' period. With each round, you will complete 4 different exercises, and there are 5 different SETS of exercises. You will try and go thru the entire routine 2x through. So for the purposes of your timers, set the 'top' work number to 50 seconds, the bottom 'rest' number to 35 seconds. Since you will be working through your 'rest' period, I allotted for a few seconds transition time with the 50 seconds and 35 seconds, so that you can move from one exercise to the next and still get plenty of time to complete it. After you complete it through one time, if you need a rest, take it and then jump in again once the '50' seconds start up again.  Here is what my timer looked like: timers   In terms of equipment, I used:
  • 25 lb. plate
  • 2 15lb dbs
  • Equalizer
You can easily complete it all with only dumbbells, and I show an alternative to the reverse pull up and reverse crunch exercise without using an equalizer too.          

Lean, Mean, Fighting Machine Workout

50 seconds - Front Raise using 25lb plate 35 seconds - Low Plank Hold with Knee to Elbow 50 seconds - Bent Over Row using 25lb plate 35 seconds - High Knee Climbers

50 seconds - Switch Jump Lunges 35 seconds - Low Plank Hold with Knee to Elbow 50 seconds - Plie Jump Squats 35 seconds - High Knee Climbers

50 seconds - Squat/Press with dumbbells 35 seconds - Low Plank Hold with Knee to Elbow 50 seconds - Plank Row with dumbbells 35 seconds - High Knee Climbers

50 seconds - In/Out Abs 35 seconds - Low Plank Hold with Knee to Elbow 50 seconds - Stance Jacks 35 seconds - High Knee Climbers

50 seconds - Reverse Pull Ups with Equalizer 35 seconds - Low Plank Hold with Knee to Elbow 50 seconds - Squat Thrust with Reverse Crunch with Equalizer 35 seconds - High Knee Climbers

REPEAT ALL ONE MORE TIME!! As mentioned, you can use the dumbbells in place of the plate for the first set of exercises. For the last set of exercises, in place of the reverse pull ups, you can do bent over rows, seated rows on a machine or with bands as shown below. You can also do a squat thrust with a tuck jump in place of the squat thrust with reverse crunch using the equalizer. Unknown               I go through the entire routine one time through if you want to follow along! If you are unfamiliar with the moves, check it out as well! If you want to skip through and go straight to the workout, skip to 1:36 seconds. http://youtu.be/_PO7CCRu3Bc

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